Workout of the Day

21 Apr Saturday, 22/04/17

Posted at 18:23h in Workout of the Day by Jim King 1 Comment

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7am Weightlifting 6, 7, 8am CrossFit "Badger" 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run - BBF sub Box Jumps for Cleans ...

20 Apr Friday, 21/04/17

Posted at 16:57h in Workout of the Day by Jim King 2 Comments

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4 rounds for total reps: AMRAP in 4 minutes 10 Deadlifts (85/60kg) 10 Pistols (alternating) 20 Dumbbell Snatches (alternating. 20/15kg) 20 Wall Climb Shoulder Taps - rest 2 minutes between rounds ...

19 Apr Thursday, 20/04/17

Posted at 16:52h in Workout of the Day by Jim King 2 Comments

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"CFT 2" Clean 1RM Overhead Squat 1RM Bench Press 1RM ...

18 Apr Wednesday, 19/04/17

Posted at 15:14h in Workout of the Day by Jim King 2 Comments

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For time: 1200m Row 40 Double Unders 80 Situps 40 Double Unders 40 Ring Dips 40 Double Unders 40 Pull-Ups 40 Double Unders 80 Wall Ball (9/6kg) 40 Double Unders 12 Rope Climbs ...

17 Apr Tuesday, 18/04/17

Posted at 14:42h in Workout of the Day by Jim King 3 Comments

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A) Clean and Jerk - 15 minutes B) For time: 12 - 9 - 6 Clean and Jerk (70/50kg) Muscle-Ups ...

16 Apr Monday, 17/04/17

Posted at 17:56h in Workout of the Day by Jim King 1 Comment

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8am session only. 0:00 - 20:00 "Helen" 3 rounds for time: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups Optional extras: - if you finish under 10 minutes + 40 Burpees - if you finish under 11 minutes + 30 Burpees - if you finish under 12 minutes + 20 Burpees - if you finish under...

15 Apr Sunday, 16/04/17 – Rest Day

Posted at 16:03h in Workout of the Day by Jim King 0 Comments

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Note that Monday is one session at 8am only. ...

14 Apr Saturday, 15/04/17

Posted at 18:11h in Workout of the Day by Jim King 1 Comment

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7am Weightlifting 6, 7, 8am CrossFit 5 rounds for time: 400m Run 10 Jerks (62.5/45kg) (BBF sub Wall Ball) 15 Box Jumps (24/20") 20 KB Swings (24/16kg) ...

13 Apr Friday, 14/04/17

Posted at 17:38h in Workout of the Day by Jim King 1 Comment

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8am Class only. “Scooter” (no DL) PARTNER WOD – AMRAP in 30 minutes: 30 Double Unders 15 Pull-Ups 15 Pushups 100m Sprint Complete 1 full round each until time. ...

12 Apr Thursday, 13/04/17

Posted at 15:37h in Workout of the Day by Jim King 3 Comments

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Choose two from the following three options: E3M for 5 rounds A) 8 Overhead Squats (off the deck) 3 Rope Climbs (shin protection) or 2 Pegboards B) 8 KB Thrusters (2 x KB) 300m Row C) 8 Deadball Over-the-Shoulder or 8 Power Cleans 3 Bar Muscle-Ups ...

Workout of the Day

21 Apr Saturday, 22/04/17

20 Apr Friday, 21/04/17

19 Apr Thursday, 20/04/17

18 Apr Wednesday, 19/04/17

17 Apr Tuesday, 18/04/17

16 Apr Monday, 17/04/17

15 Apr Sunday, 16/04/17 – Rest Day

14 Apr Saturday, 15/04/17

13 Apr Friday, 14/04/17

12 Apr Thursday, 13/04/17

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