The teens and kids classes are back on this week for term 3. Teens - Friday, 4.55pm. Kids - Saturday, 8.40am. Please call Jim on 0408 590 530 for enquiries or email admin@crossfitking.com A) For time: 6-9-12-15-18 Burpee Box Jumpovers (24/20”) 12-18-24-30-36 Wall Balls (9/6kg. 11/10’) - 20...
Partner or solo AMRAP in 25 minutes: 100 Double Unders 30 Thrusters (45/30kg) 3x 10 Box Jumpovers (24/20”) 10 Toes-to-Bar 3x 10 Alt DB Snatches (20/15kg) 10 Goblet Lunges (20/15kg) ...
For time: 50 Pull-Ups 400m Run 50 Wall Balls (9/6kg) 800m Run 50 Wall Balls 400m Run 50 Pull-Ups ...
A) Weightlifting C&J complexes 20 minutes – whole group Then B) Continue weightlifting Or C) AMRAP in 10 minutes: 300m Row 20 KB Swings (24/16kg) ...
REMOM x 6 rounds A) 10 – 15 Toes-to-Bar Or 5 – 10 Dips B) 10 DB Bench Presses C) 20 – 50 Double Unders D) 7 Power Snatches E) Rest Or (choose one) 5 – 10m HS Walk 20 Sec HS HOLD 20 Sec Ring Support 40 Sec Plank 40 Sec Wall Sit [vc_row css_animation="" row_type="row"...
A) EMOM x 10 3 - 5 Strict HSPU (sub Strict Presses or 1 - 3 Wall Walks) 10 Situps B) With a 15 minute time cap: 50/40 Cal Row Then AMRAP 15 Pushups 3 Deadlifts (100/70kg) 15 Pull-Ups 3 Deadlifts 15 Box Jumps (24/20”) 3 Deadlifts [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) EMOM x 8 3 - 5 Strict Pull-Ups Or 3 – 5 Muscle-Ups B) Alt E2M x 10 intervals 1) 16/13 Cal Row 12 Lateral Burpees 2) 16 Wall Balls (9/6kg) 6 Devils Presses (2 x 20/15kg) [vc_gallery type="image_grid" images="29027" img_size="full" column_number="2" grayscale="no"...
“Abbate” For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run - partner or solo or B) (Wet weather alternative) For time: 1-2-3-4-5-6-7-8-9-10 Clean and Jerks (70/47.5kg) Toes-to-Bar 2-4-6-8-10-12-14-16-18-20 Calories Burpees ...
A) Deadlift 7-7-7-5-5-5-3-3-3 B) AMRAP in 8 minutes: 40 Double Unders 10 Pull-Ups ...
A) Weightlifting or B) For time: 150/120 Calories 120 Situps 90 Wall Balls (9/6kg) 60 Power Cleans (50/35kg) 30 Burpees (6”) - partition as required - 35 minute time cap ...
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