E4M x 6 rounds 7-5-3 Thrusters Pull-Ups + Optional until 3:00 Calories Run Double Unders Box Jumps Burpees Plank Wall Sit - the goal in this workout is to get some good volume in without smashing yourself for a potential thruster-fest in 21.3 - adjust load round by round to give...
A) Push Jerks 9-6-3-3-3-3-3-6-9 B) For time: 1600m Run 40 SDHP (45/30kg) 20 V-Ups - scale to: AMRAP in 12 minutes: 200m Run 10 SDHP 5 V-Ups The Open produces so many positives that are very difficult to achieve in day-to-day training. Matty and Jake have lifted their game to another...
- no weightlifting class this morning - Open Gym this afternoon 4 - 5pm A) "Open 21.2" For time: 10-20-30-40-50 Alt DB Snatches (22.5/15kg) 15-15-15-15-15 Burpee Box Jumpovers (24/20") - 20 minute time cap or B) For time: 10-20-30-40-50 KB Swings (24/16kg) or Calories 15-15-15-15-15 Wall Balls (9/6kg) or Pull-Ups - 20 minute time cap then C) "Annie" For...
*Morning classes: 21-15-9 reps for time: A) Pendlay Rows (35/25kg) 63-45-27 Double Unders B) OHS (35/25kg) Alt Toe Taps C) HSPU Calories _________________ **Afternoon classes: Open 21.2 - Heats from 3.45pm Earlier this week our oldest member, Ha Nguyen, turned 76. He is an amazing example of physical, mental and spiritual health. The man,...
E4M x 6 rounds 10 Weighted Stepups (20/15kg) 15 Pushups 200m Run + optional AMRAP until 3:00 Single Arm Thrusters (20/15kg) or Wall Balls (9/6kg) or Kick Sits or DB Drags ...
A) Deadlift 5-5-5-5-5-5 B) AMRAP in 10 mins: 3 Hang Power Cleans (45/30kg) (^62.5/45kg) 3 Push Presses 6 C2B Pull-Ups 6 Burpees ...
- If you've registered for the Open remember to submit your score and tiebreaker time before the deadline this morning. Partner or solo WOD For time: Buy in: 50 Box Jumps (24/20”) then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank...
A) Back Squats 9-6-3-3-3-3-3-6-9 B) For time: 400m Run 20 KB Swings (24/16kg) 40 Situps 20 KB Swings 400m Run 20 KB Swings Rogan started CrossFit a week ago and signed up to compete in the adaptive division - Men Lower Extremity. This was his first run through for...
The Open workout will run on a 'go when ready' timetable on Saturday morning from 6am to 9.30am. The three classes at 6am, 7.20am and 8.40am will run as per usual. There's no Weightlifting class at 7.20am but I...
The heats will run this afternoon from 3.45pm. It's a basic workout so as soon as we've got a group ready to go we'll get them done throughout the afternoon. If you are wanting to come and do another...
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