A) Weightlifting Or B ) 0 – 10:00 EMOM 8 DB Hang Power Cleans 4 Dips 12:00 – 22:00 E2M x 5 200m Run 20 Second Handstand Hold (sub Plank – challenging variations will be on the board) 25:00 – 35:00 AMRAP 50/40 Calories 150 Double Unders 200m Farmer Carry 150 Double Unders [vc_row...
Class times: 6am 7.10am 8.30am A) “Chelsea” EMOM x 30 minutes: 5 Pull-Ups 10 Pushups 15 Squats Scaling / Modifications - Scale the reps to 45 seconds of work - Rotate Pushups, Star Jumps and 20 Bicycles - Rotate Squats, Situps and Back Extensions or B ) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB...
A) Superset x 8 5 Deadlifts 10 Calories or 10m HS Walk B ) Superset x 8 5 Push Presses 10 KB SDHP or 10m Lunge Walk ...
Yoga 7pm A) Clean and Jerk - 15 minutes to build to a heavy single B ) AMRAP in 15 minutes: 1 Wall Walk (sub 8 Shoulder Taps) 3 Power Cleans 9 Toes-to-Bar 27 Double Unders [vc_gallery type="image_grid" images="27541" img_size="full" column_number="2"...
Class times: 5.30am CrossFit (+ 6.20am Weightlifting) 7.20am CrossFit 8.40am CrossFit (this class will be CF Kids from next Saturday) Solo or Partner For time: 20 Pull-Ups 10 Thrusters (62.5/45kg) 50 Double Unders 16 Pull-Ups 8 Thrusters 40 Double Unders 12 Pull-Ups 6 Thrusters 30 Double Unders 8 Pull-Ups 4 Thrusters 20 Double Unders 4 Pull-Ups 2...
A) Bent Over Row 5 x 12 B ) Push Press 5 x 12 C) 10 rft: 10 Pushups 10 Situps 10 Calories - 20 minute time cap ...
A) Weightlifting or B ) 1. @ 0:00 EMOM x 10 5 Power Cleans 5 Dips - rest 2 minutes 2. @ 12:00 E2M x 5 rounds 8 Bulgarian Split Squats (L) 8 Bulgarian Split Squats (R) 8 Alt DB Snatches 3. @ 25:00 AMRAP in 10 minutes: 50/40 Calories 50 Wall Balls (9/6kg) 50...
E2M x 8 A) 5 OHS 5 - 10 Bar-facing Burpees B ) 5 Deadlifts 100m Run ...
A) E2M x 8 8 Bench Presses B ) With a 16 minute time cap: 1000 / 800m Row Then AMRAP 30 Double Unders 15 Pull-Ups 30 Double Unders 5 Wall Climbs ...
A) Clean and Jerk (Squat Clean + Split Jerk) - 15 minutes to build to a heavy touch’n’go double B ) AMRAP in 10 minutes Open 18.1 (half) 8 Toes-to-Bar 10 DB Hang Clean and Jerks (5L, 5R. 22.5/15kg) 14/12 Cal Row straight into AMRAP in 5 minutes: Clean and Jerk...
Notifications
