NB: Friday and Monday public holiday class times. 6am 7.10am 8.30am Thursday WOD A) Weightlifting or B) 1. 0 – 10:00 AMRAP 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches 10 Situps 2. 12:00 – 26:00 Alt EMOM 12 KB Gorilla Rows (2 x KBs) 5 – 10...
E6M x 5 rounds 15 Toes-to-Bar 250m Row 12 Box Jumpovers (24/20”) 200m Run 9 Power Snatches (52.5/35kg) ...
CrossFit Total 1RM Deadlift 1RM Strict Press 1RM Back Squat Sub - 3 x 5 for each ...
Please keep booking into classes through the Mindbody app. Book the full week ahead, turn up, throw down, have a blast doing it alongside people who want to do it with you and see you give it your...
Partner WOD A) 3 rft: 60 Calories 50 Alt DB Snatches (20/15kg) 40 Goblet Squats (20/15kg) 30 Pull-Ups 20 Burpees over the platform (minimum of 4 reps per set) - You go/I go style, partitioning and sharing the reps as required B) Mystery AMRAP (fun involving tennis balls...
Choose two of the three options A) E2M x 8 8 Bench Presses 8 SDHP or Hang Power Snatches B) E2M x 8 4 Pause Back Squats C) E2M x 8 1 Minute of Calories 1 – 3 Wall Walks (sub 2 HR Pushups + 6 Shoulder Taps per...
Partner or solo AMRAP in 30 minutes: 30 KB Swings (24/16kg) 60 Double Unders 30 Lunges 60 Double Unders 30 Toes-to-Bar 60 Double Unders 800m Run ...
A) Press 3-3-3-2-2-2-1-1-1-1 B) E3M Front Squat 1 x 7 @ 60% 1 x 6 @ 70% 1 x 5 @ 75% 3 x 4 @ 80% + optional 10 Bicep Curls (or Ring Rows) 10 Banded Tricep Extensions (or Dips) [vc_gallery type="image_grid" images="30613"...
- Please keep booking into classes through the Mindbody app. It can be a bit glitchy but all efforts are appreciated. Thanks everyone. A) Clean 3-3-3-2-2-2-1-1-1-1 B) E4M x 4 20/16 Calories 10 Pushups (^HSPU) 15/12 Calories 5 Hang Power Cleans [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) Back Squat 1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 3 x 4 @ 80% B) AMRAP in 15 minutes: 30 Alt DB Snatches (20/15kg) 15 Pull-Ups 60 Double Unders 15 Pull-Ups 30 Situps [vc_gallery type="image_grid"...
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