Public holiday (no afternoon classes) 6.40am Legends+ 8am CrossFit 9.20am CrossFit Solo or Partner WOD A) “Hollywood” For time: 2km Run 22 Wall Balls (9/6kg) 22 Muscle-Ups 22 Wall Balls 22 Power Cleans (85/60kg) 22 Wall Balls 2km Run or B) “TK” AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30”) 12 KB Swings (32/24kg) Happy...
A) Power Clean 7-7-5-5-3-3-3-3-3 B) AMRAP 0:00-5:00 5 Dips 5 Toes-to-Bar 10 Wall Balls (9/6kg) 6:00 - 11:00 5 LH KB Snatches (24/16kg) 5 RH KB Snatches (24/16kg) 10 Box Jumps (24/20”) ...
Monday public holiday class times 6.40 – 7.40 Legends+ 8.00 – 9.00 CrossFit 9.20 – 10.20 CrossFit Friday WOD “Bulger” 10 rft: 150m Run 7 C2B Pull-Ups 7 Front Squats (62.5/45kg) 7 HSPU ...
A) 500m Row time trial __________________ B) Bench or Strict Press 7-7-5-5-3-3-3-3-3 or C) “Open 17.1” For time (20 minute time cap): 10-20-30-40-50 Alt DB Snatches (22.5/15kg) + 15 Burpee Box Jumpovers (24/20”) after each round of DB Snatches [vc_gallery type="image_grid" images="24002" img_size="full" column_number="2"...
2 x 10 minute AMRAPs A) 0 – 10:00 3 Deadlifts (125/85kg) 6 Strict Pull-Ups 12 Wall Balls (9/6kg) B) 15:00 – 25:00 3 Renegade Rows (2 x 15/10kg) 6 DB Power Cleans (2 x 15/10kg) 12 Calories [vc_gallery type="image_grid" images="23986"...
A) Push Jerk 7-7-5-5-3-3-3-3-3 B) Back Squat 7-7-7-7-7 ...
Peter R (34) and Tim H (26) birthday combo For time: Buy in: 34 Burpees 4 x 2 Power Cleans @ bodyweight 7 Bar Muscle-Ups 9 HSPU 94 Double Unders Cash out: 26’ HS Walk (8m) Subs: Power Cleans - 6 reps at 40-50% of 1RM Bar M-U -...
A) REMOM for 15 minutes: 10 – 15 Pushups 10 - 15 KB Swings (24/16kg) 10 Weighted Stepups (24/16kg) B) For time: 800m Run then 3 x 80 Double Unders 10 Toes-to-Bar 10 Burpees (6”) - 15 minute time cap [vc_gallery type="image_grid" images="23964" img_size="full"...
“Bradshaw” 10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 Double Unders ...
A) Overhead Squat 5 x 8 B) Front Rack Lunge 5 x 8 C) SDHP 5 x 8 or D) 1. 1000m Row Time Trial 2. AMRAP in 14 minutes: 14 SDHP (45/30kg) 14 Dips 14 Front Rack Lunges (45/30kg) 14 Bicycles (L+R=1) [vc_gallery type="image_grid" images="23946" img_size="full" column_number="2"...
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