A) Back Squat 4-4-4-3-3-3-2-2-2 B) For time: 50 Alt V-Ups 50 OH Lunges (20/15kg plate) 50 Kick Back Lateral Burpees (onto and over the plate) - 15 minute time cap ...
A) “Open 22.1” AMRAP in 15 minutes: 3 Wall Walks 12 Alt DB Snatches (22.5/15kg) 15 Box Jumpovers (Stepdowns. 24/20”) B) E90S x 10 3 Bench Presses 3 Strict Chin-Ups ...
Our CrossFit Teens and CrossFit Kids classes start up for term 1 at the end of this week. For all enquiries call Jim on 0408 590 530. $15 per child per class. Teens - Friday, 4.55pm. Kids - Saturday, 8.40am. [vc_row css_animation=""...
If you ordered a tie-dye shirt they are available for pick up from the gym. $30 payment can be made via cash (please bring the exact amount) or into the account number provided at the gym and on...
For Charlie's send off WOD I'm sure he'd love to see people rocking their silly socks or fancy pants. “Charlie” For 22 minutes: @ 0:00 80 Double Unders 800m Run Then AMRAP 5 Hang Squat Cleans (45/30kg) (^62.5/45kg) 7 Lateral Burpees 9 V-Ups (^Toes-to-Bar) @ 11:00 80 Double Unders 800m...
For Charlie's send off WOD I'm sure he'd love to see people rocking their silly socks or fancy pants. A) 1. Thruster 5RM 2. 3 x 8 @ 75%+ of 5RM B) E2.5M x 6 rounds 250/200m Row 5 Push Jerks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) Weightlifting or B) 1. @ 0:00 EMOM x 10 5 Power Cleans - rest 2 minutes 2. @ 12:00 E2M x 5 10 Wall Balls (9/6kg) 20 Russian Twists (9/6kg) 30 Second Plank - rest 2 minutes 3. @ 24:00 AMRAP in 11 minutes: 50/40 Calories 50 RKB Swings (24/16kg) 50 Alt Toe Taps...
A) EMOM x 8: 5-8 Strict HSPUs - Sub Pike Presses or DB Z-Presses B) AMRAP in 20 minutes: 800m run 50 Deadlifts (45/30kg) 600m run 40 Bent-over rows 400m run 30 Front-rack lunges 200m 20 Push Presses Another throwback to the old gym. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) For time: 30 Ring Muscle-Ups Or B) For time: 30 Pull-Ups 30 Pushups 30 Situps 30 Calories - 10 minute time cap Then C) Back Squat 8 x 5 @ 80% of 5RM ...
A) 3-3-2-2-1-1-1 Clean and Jerk - 15 minutes B) Alt E2M x 5 rounds: 1) 3 Clean and Jerks + 15/12 Calories 2) 5 – 10 Toes-to-Bar + 10 Box Jumps (24/20”) ...
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