5pm - CrossFit Kids only A) For time: 21 - 15 - 9 HSPU Toes-to-Bar Box Jumps (24/20") - 12 minute time cap B) For time: 21 - 15 - 9 Power Cleans (60/40kg) Calories Lateral Burpees - 12 minute time cap [vc_gallery type="image_grid" images="22379" img_size="full"...
7pm Skills session tonight: - goal setting - training mindset (performance vs healthy outcomes) - nutrition basics: carbs vs fats; nutrient timing; supplements; how to calculate daily calories. ...
4 x 4 minute AMRAPs A) 0 – 4:00 10 Front Rack Lunges 50 Double Unders B) 8:00 – 12:00 10 KB Swings (24/16kg) 1 Lap of Carpark C) 16:00 – 20:00 5 Push Jerks 10 Pull-Ups D) 24:00 – 28:00 10 Medball Box Stepovers (9/6kg. 24/20”) 10 Medball Russian...
A) E90S @ 75%+ of 1RM x 5 rounds 5 Deadlifts B) Alternating OTM for 16 minutes: - 5 Bar Muscle-Ups - 15 Wall Balls (9/6kg) Happy birthday AK 0%. ...
A) E90S @ 75%+ of 1RM x 5 rounds 5 Strict Presses B) AMRAP in 15 minutes: 30 Double Unders 3 KB or DB Thrusters 20 Situps 3 KB or DB Thrusters 10 Pushups 3 KB or DB Thrusters [vc_gallery type="image_grid" images="22355"...
A) Hang Cluster 5 - 5 - 5 B) Partner WOD AMRAP in 20 minutes: 15 Wall Balls (9/6kg) 200m Run 15 Box Jumps (24/20") 20 Pushups 15 Toes-to-Bar - partners alternate after each movement ...
5pm - CrossFit Kids only. 4 x 4 minute AMRAPs A) 0 – 4:00 8/6 Calories 4 Burpees B) 8:00 – 12:00 8 Alt DB Snatches 4 Ring Dips C) 16:00 – 20:00 8 Situps 4 Plank Jacks 4 Grasshoppers (L+R = 2) D) 24:00 – 28:00 8 Box Jumps (24/20”) 4m HS...
"Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg) - Front Squats are taken off the floor ...
Skills at 7pm - barbell bar path and rowing. E2.5M x 6 rounds A) 5 Push Jerks 10 Ring Rows B) 10 Front Rack Lunges 50 Double Unders ...
A) Snatch Pull + Power Snatch - touch-and-go - each set is single efforts of the complex 3 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 3 x 1 @ 75% 3 x 1 @ 80%+ B) Dumbbell Bench...
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