A) E3M x 5 60 Double Unders 12 HSPU 12 Situps B) 2 x 10m Farmer Carry - 30 second time cap per effort - 15 minutes to find max load ___________________________________ Fitness A) E3M x 5 40 Seconds of Singles or Doubles (max 60) 12 DB Push Presses 12 Situps B) 2...
6 x AMRAP in 4 minutes: A) Intervals 1, 3 and 5 8 KB SDHP (32/24kg) 8 Toes-to-Bar 8 Box Jumpovers (24/20”) B) Intervals 2, 4 and 6 8 KB Goblet Squats (32/24kg) 8 V-Ups 8 Broad Jumps (1m) Rest 1 Minute between each interval [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) EMOM x 15 Sets 1 – 3 5 Push Presses Sets 4 – 6 4 Push Presses Sets 7 – 9 3 Push Presses Sets 10 – 15 2 Push Presses B) Back Squat E3M x 5 1 @ 75% 1 @ 85% 1 @ 90 - 95% *Extra 3 x 10 Second Back...
PARTNER WOD For time: 1600m Run (8 x 200m intervals) 5 x 20 Alt DB Snatches (20/15kg) 20 Box Jumpovers (24/20”) 5x 20 HSPU 20 Goblet Lunges (20/15kg) Row - M/M 4 x 250/250m - M/F 4 x 250/200m - F/F 4 x 200/200m [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) E2M x 8 Sets 1 – 4 3 Strict Presses 6 Push Presses Sets 5 – 8 3 Push Presses 3 Push Jerks B) Back Squat E3M x 5 2 @ 75% 2 @ 80% 2 @ 85% [vc_gallery type="image_grid" images="30780" img_size="full" column_number="2" grayscale="no"...
E5M x 6 500/400m Row 10 Hang Power Clean and Jerks (52.5/35kg) 10 SDHP (52.5/35kg) Then AMRAP Strict Pull-Ups until 4:00 ...
- 6 x AMRAP in 4 minutes - Rest 1 minute between intervals Intervals 1, 3, 5 5 Power Cleans (62.5/45kg) 7 Pull-Ups 9 Air Squats Intervals 2, 4, 6 5 DB Front Squats (2 x 20/15kg) 7 DB Push Presses 9 DB Hang Power Cleans [vc_row css_animation=""...
A) Weightlifting or B) 1. 0 – 10:00 AMRAP 8 Burpees 100m Run 12 DB Deadlifts 2. 12:00 – 27:00 Rotating EMOM 10 DB Push Presses 1 Minute Plank 10 C2B Pull-Ups (or 5 Weighted Pull-Ups or 5 Muscle-Ups) 3. 29:00 – 35:00 AMRAP 1000/800m Row 50 Situps [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
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...
