Workout of the Day

16 Aug Thursday, 17/08/23

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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Rotating EMOM x 32 minutes 1. 15/12 Calories 2. 12 DB Hang Lunges 3. 6 Power Snatches 4. 3 Wall Walks ...

15 Aug Wednesday, 16/08/23

Posted at 17:00h in Workout of the Day by crossfitking 1 Comment

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Public holiday class times: 6am 7.10am 8.30am (no afternoon classes) A) Alt. EMOM x 12 1: 6 Muscle-Ups 2: 6-5-4-3-2-1 Power Cleans - touch’n’go sets B) 4 rft: 200m Run 10 DB Power Cleans (2 x 20/15kg) 15 Toes-to-Bar - 10 minute cap [vc_gallery type="image_grid" images="31846" img_size="full" column_number="2"...

14 Aug Tuesday, 15/08/23

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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Please note that the class times for the public holiday on Wednesday will be 6am, 7.10am and 8.30am (no afternoon classes) A) EMOM x 12 1 - 6: 5 OHS 6 - 12: 5 Front Squats B) E1½M x 10 1 - 5: 5 Strict Pull-Ups 5...

13 Aug Monday, 14/08/23

Posted at 09:14h in Workout of the Day by crossfitking 2 Comments

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Please note that the class times for the public holiday on Wednesday will be 6am, 7.10am and 8.30am (no afternoon classes) For time 10 rounds of: 40 Double Unders 10 Front Rack Lunges (45/30kg) 5 Strict HSPU Then 1000m Row [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

11 Aug Saturday, 12/08/23

Posted at 17:00h in Workout of the Day by crossfitking 1 Comment

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5 rft: 400m Run 5 Squat Cleans (92.5/62.5kg) 10 Box Jumps (24/20”) 15 Pull-Ups - rest 2 minutes ...

10 Aug Friday, 11/08/23

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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A) - 5 rounds - 2 minutes per round - 1 minute rest between rounds Min 1: Max Shuttles Min 2: Max Wall Walks B) 3 rft: 12 DB Box Stepovers (2 x 20/15kg DBs. 24/20”) 12 Bar Muscle-Ups [vc_gallery type="image_grid"...

09 Aug Thursday, 10/08/23

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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Weightlifting - light skill or Conditioning For time: 1200m Run 40 DB Hang Snatches (2 x DBs) 40 DB Push Presses 800m Run 30 DB Hang Clean and Jerks 30 DB Front Squats 400m Run 20 DB Devils Presses 20 Renegade Rows (no pushup) [vc_gallery...

08 Aug Wednesday, 09/08/23

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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A) Alt. EMOM x 12 1: 12 KB Front Rack Lunges (2 x KBs) 2: 5 Strict Presses B) For time: 21 – 15 - 9 Deadlifts (142.5/102.5kg) Burpee Box Jumpovers (24/20”) ...

07 Aug Tuesday, 08/08/23

Posted at 17:00h in Workout of the Day by crossfitking 2 Comments

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For max reps 5 min. Back Squats (102.5/70kg) 5 min. Strict Pull-Ups 5 min. Dips 3 min. Back Squats 3 min. Pull-Ups 3 min. Deficit Pushups (4/2”) 2 min. Back Squats 2 min. Ring Rows 2 min. Pushups [vc_gallery type="image_grid" images="31749"...

05 Aug Monday, 07/08/23

Posted at 19:31h in Workout of the Day by crossfitking 2 Comments

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- 6 rounds - 4 minutes per round - 2 minutes rest between rounds 80 Double Unders (buy in) Then AMRAP 12 Toes-to-Bar 8 Burpees (6”) 4 Clean and Jerks (85/62.5kg) ...

Workout of the Day

16 Aug Thursday, 17/08/23

15 Aug Wednesday, 16/08/23

14 Aug Tuesday, 15/08/23

13 Aug Monday, 14/08/23

11 Aug Saturday, 12/08/23

10 Aug Friday, 11/08/23

09 Aug Thursday, 10/08/23

08 Aug Wednesday, 09/08/23

07 Aug Tuesday, 08/08/23

05 Aug Monday, 07/08/23

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