Workout of the Day

17 Apr Tuesday, 18/04/23

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

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A) EMOM x 15 Push Press Minute: Reps 1-3: 5 4-6: 4 7-9: 3 10-12: 2 13-15: 1 B) E3M x 5 Back Squat 3 @ 65% 2 @ 75% 1 @ 85% ...

16 Apr Monday, 17/04/23

Posted at 11:00h in Workout of the Day by crossfitking 2 Comments

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6 rft: 400m Run 15 Burpee Box Jumpovers (24/20”) 10 DB Hang Clean and Jerks (1 x 20/15kg) ...

14 Apr Saturday, 15/04/23

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

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A) “Helen” 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups Rx+ - Begin each round with 12 Strict HSPU B) 6 rounds 30 Second Static Hold 30 Second AMRAP Double Unders ...

13 Apr Friday, 14/04/23

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

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- 3 rounds - 10 minutes per round @ 0:00 10 KB Thrusters (2 x 16/12kg) From 1:00 – 4:00 AMRAP 1 Wall Walk 3 Burpees 5 Deadlifts @ 5:00 10 KB Thrusters From 6:00 – 9:00 AMRAP 1 Clean 3 Bar Muscle-Ups 5 Box Jumpovers (24/20”) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

12 Apr Thursday, 13/04/23

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

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A) Weightlifting or B) 1. 0 – 8:00 AMRAP 500/400m Row 30 Wall Balls (9/6kg) 2. 10:00 – 18:00 AMRAP 200m Run 15 Toes-to-Bar 3. 20:00 – 28:00 AMRAP 20 Wall Balls (9/6kg) 10 Toes-to-Bar 4. 30:00 – 35:00 EMOM 30 Seconds Max Pushups [vc_gallery type="image_grid" images="30678" img_size="full" column_number="2"...

11 Apr Wednesday, 12/04/23

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

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A) E2M x 7 10 Overhead Lunges 5 Overhead Squats B) AMRAP in 14 minutes: 5 Power Snatches (62.5/45kg) 15 Situps 45 Double Unders The joy of double-unders. It's worth a re-post. ...

10 Apr Tuesday, 11/04/23

Posted at 15:18h in Workout of the Day by crossfitking 2 Comments

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A) Push Press E1½M 1 x 10 @ 50% 1 x 8 @ 60% 1 x 6 @ 70% 7 x 5 @ 75%+ B) Back Squat E3M x 5 3 @ 60% 2 @ 70% 1 @ 80% [vc_gallery type="image_grid" images="30671" img_size="full" column_number="2"...

09 Apr Monday, 10/04/23

Posted at 09:07h in Workout of the Day by crossfitking 1 Comment

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Class times 6am 7.10am 8.30am E3M x 5 A) 6 Devils Presses (2 x 20/15kg) 9 DB Thrusters 12 Calories B) 6 Strict Pull-Ups 9 Hang Power Cleans (62.5/45kg) 12 Wall Balls (9/6kg) ...

07 Apr Saturday, 08/04/23

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

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Normal class schedule today (no CF Kids) 5.30am CrossFit 6.30am Weightlifting 7.30am CrossFit 4 x 5 minute intervals A) 50/40 Calories Then AMRAP KB Swings (24/16kg) B) 50 Lunges Then AMRAP Double Unders C) 50 /40 Calories Then AMRAP Pushups D) 50 Box Jumps (24/20”) Then AMRAP Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

06 Apr Friday, 07/04/23

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

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Public holiday class times: 6am 7.10am 8.30am A) Dumbbell “T.U.P” For time: 15-12-9-6-3 Power Cleans (2 x 20/15kg DB) Pull-Ups Front Squats (2 x 20/15kg DB) Pull-Ups - 20 min time cap B) Dumbbell Bench Press 5 x 10 ...

Workout of the Day

17 Apr Tuesday, 18/04/23

16 Apr Monday, 17/04/23

14 Apr Saturday, 15/04/23

13 Apr Friday, 14/04/23

12 Apr Thursday, 13/04/23

11 Apr Wednesday, 12/04/23

10 Apr Tuesday, 11/04/23

09 Apr Monday, 10/04/23

07 Apr Saturday, 08/04/23

06 Apr Friday, 07/04/23

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