Workout of the Day

11 Sep Tuesday, 12/09/17

A) Front Squat 8-8-8-8-8 B) Overhead Squat 2-2-2-2-2   ...

10 Sep Monday, 11/09/17

A) Cluster 3 RM B) 3 rounds for time: 7 Clusters (62.5/45kg) 7 Muscle-Ups ...

09 Sep Sunday, 10/09/17 – Rest day.

08 Sep Saturday, 09/09/17

7am Weightlifting 6, 7, 8,am CrossFit 9:15am Kids   "3 Wise Men"   "Ben" AMRAP in 4 mins: 5 Hang Snatches (62.5/45kg) 10 Lateral Burpees   Rest 2 minutes   "Beau" AMRAP in 4 mins: 10 Power Cleans (62.5/45kg) 20 Pull-ups   Rest 2 minutes   "Jeremy" AMRAP in 4 mins: 15 Box Jumpovers (24/20") 30 Wall Ball (9/6kg) ...

07 Sep Friday, 08/09/17

A) Back Squat 1 RM B) Push Jerk 1 RM C) AMRAP in 5 minutes: 5 Burpees 5 Toes-to-Bar 5 Push Jerks @ 60% ...

06 Sep Thursday, 07/09/17

A) Snatch - 20 minutes B) Clean and Jerk - 20 minutes https://www.youtube.com/watch?v=oWNSNtC6Kmc...

05 Sep Wednesday, 06/09/17

A) Bench Press 1 RM B) 5 rft: 400m Run 10 Pushups 10 KB Swings (32/24kg) 10 Pushups ...

04 Sep Tuesday, 05/09/17

Each for time:   0:00 - 5:00 40 Cal Row 30 Wall Ball (9/6kg)   5:00 - 10:00 40 OHS (45/30kg) 30 Box Jumps (24/20")   10:00 - 15:00 40 Situps 30 DB Thrusters (2 x 15/10kg)   15:00 - 20:00 400m Run 30 Toes-to-Bar ...

03 Sep Monday, 04/09/17

A) Deadlift 1 RM   B) "Bradshaw"   10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 D-Us   - 20 minute time cap ...

03 Sep Sunday, 03/09/17 – Rest day.