Workout of the Day

29 Jan Tuesday, 30/01/18

Posted at 17:00h in Workout of the Day by Jim King 3 Comments

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Alternating E30S for 10 minutes: A) 1 Clean 5 KB Bench Presses B) 1 Rope Climb 15 Double Unders ...

28 Jan Monday, 29/01/18

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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"Holbrook" 10 rft: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint 1 min rest **Extra training Bar Muscle-Ups 5 x 5 ...

26 Jan Saturday, 27/01/18

Posted at 20:20h in Workout of the Day by Jim King 1 Comment

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7am Weightlifting 9.15am CrossFit Kids (7-12 yrs) 6, 7, 8am CrossFit 0 - 8:00 EMOM 5 Clean and Jerks 8:00 - 13:00 Rest 13:00 - 25:00 AMRAP: 3 Power Cleans (50/35kg) (^70/50kg) 3 T2B 3 Pushups 6 Power Cleans 6 T2B 6 Pushups etc BBF A) EMOM 30 sec Row (Cals) B) AMRAP sub KB PC or Box Jumps />...

25 Jan Friday, 26/01/18 – Public holiday.

Posted at 11:32h in Workout of the Day by Jim King 1 Comment

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Public Holiday - 8am class only - No CF Teens class this afternoon A) 18.Zero For time: 21-15-9 DB Snatches Burpees over the dumbbell B) 5 rounds, not for time: 20 Pushups 10 Deadlifts ...

24 Jan Thursday, 25/01/18

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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5pm class - CrossFit Kids (no adult class or Open Gym) 7pm - Open Gym All other classes as per the regular timetable. (Friday public holiday - 8am only) A) 4 minute cap: 400m Run AMRAP 4 DB Power Cleans (2 x 20/15kg) 4m DB Lunges 4 DB Power Cleans 4m DB Lunges B) 2 rft: 21 OHS...

23 Jan Wednesday, 24/01/18

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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Thursday - As CrossFit Kids starts up again the 5pm session on Thursdays will be dedicated to the kids class. This year with the smaller space and the difficulty we encountered last year trying to run a kids class with other activity going on we...

22 Jan Tuesday, 23/01/18

Posted at 17:00h in Workout of the Day by Jim King 2 Comments

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Australia Day public holiday on Friday - 8am class only. A) Clean and Jerk - 1 RM B) Front Squat 5 x 60, 70, 80% then 5 x 2 @ 85 - 90% https://www.youtube.com/watch?v=8fXO9cuQb7Q...

21 Jan Monday, 22/01/18

Posted at 13:41h in Workout of the Day by Jim King 4 Comments

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A) Power Snatch - 10 minutes to build to a heavy single B) For time: 15 Power Snatches (50/35kg) (^ 65/50kg) 100 Double Unders 12 Power Snatches 80 Double Unders 9 Power Snatches 60 Double Unders 6 Power Snatches 40 Double Unders 3 Power Snatches 20 Double Unders https://www.youtube.com/watch?v=VBuxFCrleG0...

19 Jan Saturday, 20/01/18

Posted at 17:00h in Workout of the Day by Jim King 1 Comment

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"Dallas 5" - 5 minutes per station - 1 minute rest between stations For total reps: 1) Burpees 2) 7 Deadlifts (70/50kg) 7 Box Jumps (24/20") 3) TGU (20/15kg) 4) 7 Snatches (35/25kg) 7 Pushups 5) Cal Row https://www.youtube.com/watch?v=rxhx2n-fgKQ...

18 Jan Friday, 19/01/18

Posted at 17:00h in Workout of the Day by Jim King 1 Comment

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A) E2M x 5 5 Power Snatches t'n'g 100m Run B) 5 rft: 10 DB Hang Cleans (2 x 20/15kg) 6 HSPU on the DBs ...

Workout of the Day

29 Jan Tuesday, 30/01/18

28 Jan Monday, 29/01/18

26 Jan Saturday, 27/01/18

25 Jan Friday, 26/01/18 – Public holiday.

24 Jan Thursday, 25/01/18

23 Jan Wednesday, 24/01/18

22 Jan Tuesday, 23/01/18

21 Jan Monday, 22/01/18

19 Jan Saturday, 20/01/18

18 Jan Friday, 19/01/18

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