A) Deadlift 1. Build to a Deadstop 5RM 2. 3 x 8 @ 75%+ of 5RM B) Alt E3M x 4 intervals (12 minutes) 1. 20 Wall Balls (9/6kg) 10 - 20 Pull-Ups Max Pushups until 2:00 2. Max Calories in 2 minutes [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
*Normal timetable today - 5.30am CrossFit - 6.30am Weightlifting - 7.30am CrossFit **Reminder that the gym will be closed for the public holiday on Monday and return to the regular timetable on Tuesday. Happy New Year Champions! For time: 1 Power Clean 5 Pushups 5 Box...
12 Days of CFK Christmas 2022 1 Wall Walk 2 Deadlifts (60/40kg) 3 Thrusters (60/40kg) 4 Dips 5 KB SDHP (24/16kg) 6 KB Goblet Lunges 7 KB Swings 8 Box Jumps (24/20”) 9 Calories 10 Medball Cleans (9/6kg) 11 Toes-to-Bar 12 Devils Presses (22.5/15kg) Photos are from 2020. [vc_row css_animation="" row_type="row"...
3 x 8 @ 60% 3 x 6 @ 70% 3 x 4 @ 80%+ A) Push Presses B) Back Squats ...
A) E2M x 7 Deadlifts (102.5/70kg) Bar-facing Burpees Level – reps 1 – 8/8 2 – 10/10 3 – 12/12 B) E2M x 7 12 Goblet Lunges (20/15kg) 12 DB Hang Snatches (6L, 6R) ...
A) AMRAP in 14 minutes: 1. From 0:00 – 7:00 1-2-3-4-5… Strict Pull-Ups 5 Box Jumps (24/20”) 2. From 7:00 – 14:00 1-2-3-4-5...
A) Weightlifting Or B) Partner WOD “Bert” For time: 50 Burpees 400m Run* 100 Pushups 400m Run 150 Walking Lunges 400m Run 200 Air Squats 400m Run 150 Walking Lunges 400m Run 100 Pushups 400m Run 50 Burpees *Run together ...
A) E2M x 8 40m Plate Carry 10 Alt Gorilla Rows B) For time: 1000m Run Then 8 rounds of: 4 Strict Dips 8 Pull-Ups 12 Russian DB Swings - 16 minute time cap ...
A) For time: 12-10-8-6-4 Deadlifts (125/85kg) 24-20-16-12-8 C2B Pull-Ups (^ 12-10-8-6-4 Bar Muscle-Ups) B) - 3 rounds - 1 minute per station - 30 seconds rest between stations Hollow Rocks Strict Toes-to-Bar Plank ...
E3M x 10 1 Clean 20 - 40 Double Unders 1 Clean 10 Toes-to-Bar 1 Clean - If completed before the 2 minute mark alternate Side Plank up to the 2:00 each round [vc_gallery type="image_grid" images="29704" img_size="full" column_number="2"...
