A) EMOM x 8 5 Dips (weighted) B ) AMRAP in 8 minutes: 1 Lap Farmer Carry 5 Abwheels or V-Ups 10 Jumping Lunges C) EMOM x 8 5 – 10 Pull-Ups or 5 – 10 SDHP [vc_gallery type="image_grid" images="27711" img_size="full" column_number="2" grayscale="no"...
10 rft: 1 Strict Press 2 Push Presses 3 Push Jerks 100m Run 1 Wall Walk 2 Strict Pull-Ups 30 Double Unders 100m Run ...
Yoga - 7pm A) E45S x 15 rounds 1 Power Clean + 2 Hang Power Cleans + 3 Front Squats B ) AMRAP in 12 minutes: 3 Burpee Box Jumps (24/20”) 12 Alt DB Snatches (20/15kg) 3 Burpee Box Jumps 12/10 Calories [vc_gallery...
CrossFit Teens - 4.55 pm A) ML 22.1 7 rft: 30 Double Unders 3 Snatches (60/40) 3 Bar-facing Burpees - Any type of snatch - 12 minute time cap B ) 7 rft: 15/12 Calories 10 Deadlifts (60/40kg) [vc_gallery type="image_grid" images="27641" img_size="full" column_number="2"...
A) Weightlifting Or B ) Partner WODs - you go, I go 1. For time: 100 C2B Pull-Ups 100 Box Jumps (24/20”) 50 Situps 100 Pushups 100 Lunges 50 Situps 2. @ 25:00 AMRAP in 10 minutes: 100 Calories 100 KB Swings (24/16kg) [vc_gallery type="image_grid" images="27628" img_size="full" column_number="2"...
A) Press 6-6-5-5-4-4-3-3-2-2-1-1 B ) Power Clean 6-6-5-5-4-4-3-3-2-2-1-1 or AMRAP in 12 minutes: 6 Devils Presses 6 Bar Muscle-Ups 200m Run ...
Partner or solo For time: 50-40-30-20-10 Calories Box Stepovers + 60 Double Unders per round ...
Yoga - 7pm A) Back Squat 7 x 7 B ) AMRAP in 8 minutes: 8 Lateral Burpees 8 Toes-to-Bar 8 Power Snatches (45/30kg) ...
CF Kids class is back for the term - 8.40am. A) 6 rounds for time: 12 Wall Balls (9/6kg) 12 Box Stepovers (24/20”) 12 Burpees (6”) - 12 minute time cap B ) Rotating EMOM x 12 minutes: 12 Alt DB Snatches 12/10 Calories 12 Pull-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
CF Teens starts this afternoon at 4.55pm. A) Front Squat (no racks) 15 x 3 - first set with the empty barbell, incrementing each set B ) 5 x 2 minute rounds, resting 1 minute between rounds: Buy in to each interval with a 30...
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