A) Snatch 5 x 1 x 50% 4 x 1 x 60% 3 x 1 x 70% 2 x 1 x 75% 5 x 1 x 80%+ or B) 5 rft: 400m Run + 30 Alt DB Snatches (20/15kg. Rnds 1, 3, 5) + 30 Alt Toe Taps (Rnds 2,...
Anzac Day public holiday class schedule (no afternoon classes) 7am Legends + 8am CrossFit 9.30am CrossFit - Choose three - On a running clock, with a 10 minute time cap for each: A) 21-15-9 reps for time Calories DB Push Presses (2 x 20/15kg) V-Ups B) 21-15-9 reps for time Hang Power...
A) E45S x 10 3 Power Cleans Then B) “Helen” 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups or C) “Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups Scaling and modifications are always an option, and often the best way to maximise the benefit of a workout. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) Back Squat 5 x 3 x 80% then B) Push Jerk 8 x 5 incrementing or C) AMRAP in 15 minutes: Situps (sub Mtn Cl.) Wall Balls (9/6kg) Calories Devils Presses (2 x 20/15kg) R1 – 20 Situps, 15 Wall Balls, 10 Calories, 5 Devils Presses R2 – 40, 30, 20, 10 R3...
The kids and teens classes resume this week. Both are $150 for the term: Teens - Fridays, 4.55pm Kids - Saturdays, 10am Alt E4M x 8 A) 15 Pull-Ups 15 Burpees then AMRAP until 3:00 30 Double Unders 30 Second Wall Sit B) 15 Dips 15 Bicycles (L+R = 1) then...
- Details for the next t-shirt and hoodie order will be posted on the website and in the members' FB page (CFK Champions). You can be invited the FB page by other members and admin so let someone...
The kids and teens classes resume this week. Both are $150 for the term: Teens - Fridays, 4.55pm Kids - Saturdays, 10am A) QF 21.1 For time: 3 x 10 Strict HSPU 10 DB Hang Power Cleans (2 x 22.5/15kg) 50 Double Unders rest 1 minute 3 x 10 HSPU...
The kids and teens classes resume this week. Both are $150 for the term: Teens - Fridays, 4.55pm Kids - Saturdays, 10am A) Back Squat 5 x 5 x 75% B) AMRAP in 12 minutes: 12 Pushups 12 Toes-to-Bar 12 Lunges 12 Deadlifts (40/25kg) - also complete 50/40 Calories inside...
Rotating EMOM for 24 minutes: 100 - 200m 4 Hang Cleans 6 Pull-Ups (^ C2B or BMU) 8 Box Jumps (select a challenging height or increase reps to regular height) "Regularly learn and play new sports" is one of the features in CrossFit's...
A) Back Squat 5 x 3 x 75% then B) Push Press 8 x 5 incrementing or C) AMRAP in 15 minutes: 60 second Plank 40 Double Unders 20 Lunges 10 Push Presses ...
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