A) 0 – 12:00 AMRAP 80 Double Unders 10 LH DB Snatches (20/15kg) 10 OH Lunges 10 RH DB Snatches 10 OH Lunges B) 18:00 – 30:00 AMRAP 80/60 Calories 40 Strict HSPU (sub Strict Press) - Partition as required [vc_gallery...
A Weightlifting or B ) 1. @ 0:00 EMOM x 10 5 Strict Pull-Ups 5 Goblet Squats - rest 2 minutes 2. @ 12:00 E2M x 5 10 Kipping Pull-Ups 10 KB Swings 10 KB Drags - rest 3 minutes 3. @ 25:00 AMRAP in 10 minutes: 50/40 Calories 50 Kick Sits 50 Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
Alt E2M x 8 rounds (32 minutes) A) 2 Squat Cleans + 4 Bar Muscle-Ups + 2 Squat Cleans (sub 5 – 10 Burpees for the BMU if you are sore from Pull-Ups yesterday, or 4 C2B Pull-Ups + 4 Dips) B ) Farmer Carry - 1...
A) 5 rft: 20 Wall Balls (9/6kg) 10 Deadlifts (102.5/70kg) - 15 minute time cap B ) E2.5M x 6 rounds 200m Run Plank until 2:00 ...
A) Snatch - 10 minutes to build to a heavy touch’n’go triple B ) AMRAP in 20 minutes: 3 Snatches 12 Box Jumps (30/24”) 3 Snatches 12 Alt Pistols 3 Snatches 12 Hand Release Pushups ...
*Yoga is back on Monday nights at 7pm. A) Clean and Jerk (Squat Clean + Split Jerk) - 15 minutes to build to a heavy touch’n’go triple B ) For time: 45 Cleans* - squat or power *EMOM (10 minute time cap) 30 Double Unders then AMRAP Power Cleans Level...
New class timetable for Saturdays 5.30 - 7.00am CrossFit + Weightlifting - Weightlifting will begin at 6.20am. - If you don't want to stay for the Weightlifting you can leave after finishing the earlier workout. If you want to do the...
*New Saturday timetable* 5.30 - 7.00am CrossFit + Weightlifting (Weightlifting 6.20am start) 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit (to become CF Kids during term time) A) Deadlift 8-8-6-6-4-4-4-4-4-4 B ) AMRAP in 12 minutes: 40 Double Unders 8 Box Stepovers (2 x 15/10kg) 4 Devils Presses (2...
*New Saturday timetable* 5.30 - 7.00am CrossFit + Weightlifting (Weightlifting to begin at 6.20am) 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit (to become CF Kids during term time) A) Weightlifting or B ) 1. @ 0:00 EMOM x 10 5 OHS (35/25kg) 5 Burpee Box Jumps (24/20”) -...
A) Back Squat - 7 RM B ) Push Press - 7 RM C) Alt EMOM x 10 minutes: 10 – 15 Toes-to-Bar 10 – 20 Wall Balls (9/6kg) Them 'Sally Up' feels. ...
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