07 May Saturday, 08/05/21
A) Back Squat 4 x 3 x 85% - Week 4, day 2 B ) 5 rft: 10 Burpees 10 Power Cleans (62.5/45kg) ...
A) Back Squat 4 x 3 x 85% - Week 4, day 2 B ) 5 rft: 10 Burpees 10 Power Cleans (62.5/45kg) ...
AMRAP in 25 minutes: 5 Deadlifts 10 Toes-to-Bar 15 HSPU 30 Double Unders 5 Deadlifts 10 Pull-Ups 15 Calories 30 Double Unders ...
A) Squat Clean E30S x 15 rounds B ) For time: 400m Run 21 G2OH (20/15kg plate) 9 Bar Muscle-Ups 400m Run 15 G2OH (20/15kg plate) 7 Bar Muscle-Ups 400m Run 9 G2OH (20/15kg plate) 5 Bar Muscle-Ups - Compare to Thursday, May 5, 2016. [vc_gallery...
Choose two from the following: A) E2M x 7 Superset 5 Weighted Dips 30 - 80 Double Unders B ) E2M x 7 Superset 5 Bench Presses 10 – 20 Wall Balls (9/6kg) C) Rowing Sprints 7 x 200m - rest 1 minute between intervals [vc_gallery...
A) Back Squat 4 x 5 x 80% - week 4, day 1 then B ) 4 x 8 Jefferson Curls Glute Bridges or C) AMRAP in 12 minutes: 20 Second HS Hold (^8m HS Walk) 8 Hang Power Snatches (35/25kg) (50/35kg) 16 Situps [vc_gallery...
Public holiday schedule (no afternoon classes) Please book in to the classes via the Mindbody app 7am - Legends + CrossFit 8am - CrossFit 9.30 - CrossFit A) 10 rft: 200m Run 5 Strict Pull-Ups 5 Clean and Jerks (@ 50 - 60% of 1RM) or B ) “Abbate” For...
Last day for t-shirt/hoodie orders. A) “Tyler” 5 rft: 7 Muscle-Ups 21 SDHP (45/30kg) - sub Pull-Ups for Muscle-Ups. Aim for a number that you can complete in 2 to 3 sets per round. B ) Teams of 3 12 minutes Total metres 200m per interval You can row, run,...
Tomorrow is the last day for getting in your shirt/hoodie orders. A) Pause Front Squats 5 x 5 - squat variation for week 3, day 2 _________________ then B ) Split Jerk 8 x 3 or C) AMRAP in 15 minutes: 4 Abwheel Rollouts (sub 12 Heel Taps) 8 Pushups 12 RKBS 16...
A) Power Clean - 8 minutes to build to a heavy triple B ) E3M x 8 4 Strict Pull-Ups (^Bar Muscle-Ups) 8 Box Jumps (24/20”) 8 Power Cleans (35/25kg) (^50/35kg) 8 Front Rack Lunges (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="25860"...
2 rounds A) 0 – 4:00 40/30 Calories B ) 4:00 – 8:00 AMRAP 10 Toes-to-Bar 5 Strict Presses C) 8:00 – 12:00 150 Double Unders (scale to AMRAP in 2.30 minutes) D) 12:00 – 16:00 AMRAP 10 Burpees 5 Push Presses [vc_gallery type="image_grid" images="25851"...
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