The Weightlifting class is now on at 8.45am to lead into the 9.30 class. Zoom CrossFit - 5.30am, 9.30am, 5pm Weightlifting - 8.45am HIIT - 6pm For time: 35 – 28 – 21 – 14 – 7 Calories Situps Russian Kettlebell Swings (24/16kg) - subs for Calories Burpees 10m Shuttles Mountain...
Note with school going back today (Monday) the 8.15am Zoom session is replaced by a 9.30am session. Zoom CrossFit - 5.30am, 9.30am, 5pm Legends - 7am HIIT - 6pm A) Zoom WOD E3M x 8 rounds 200m Run then AMRAP (incrementing) 3-6-9-etc (+ option to alternate...
For time: 15-12-9 Chest-to-Bar Pull-Ups DB Thrusters (2 x 20/15kg) straight into 15-12-9 Toes-to-Bar Overhead Squats (50/35kg) ...
REMOM x 5 rounds 10 – 20 Hollow Rocks 20 – 50 Double Unders 5 – 10 Deadlifts 5 – 10 Bench Presses or Strict Presses or 10 – 20 Pushups AMRAP Calories or 10m Shuttles or Floor Runners [vc_gallery type="image_grid"...
For time: 30 Hang Power Cleans (60/40kg) 15 S2OH (60/40kg) 30 Burpees 20 Hang Power Cleans 10 S2OH 20 Burpees 10 Hang Power Cleans 5 S2OH 10 Burpees ...
For time: 60 Alt DB Snatches (1 x 20/15kg) 20 Bicycles (L+R=1) 50 Box Jumps (24/20”) 20 Bicycles 40 Weighted Lunges (20/15kg) 20 Bicycles 30 Toes-to-Bar 20 Bicycles 20 Strict Pull-Ups 20 Bicycles 10 TGU (20/15kg) 20 Bicycles [vc_gallery type="image_grid" images="22833" img_size="full" column_number="2" grayscale="no"...
A) 0 – 5:00 AMRAP 8 SDHP (45/30kg) 8 Weighted Situps (15/10kg) 8 Dips B) 5:00 – 10:00 For time: 400m Run 20 Pushups C) 10:00 – 15:00 - continue AMRAP D) 15:00 – 20:00 For time: 400m Run 20 Pushups E) 20:00 – 25:00 - continue AMRAP [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
3 rounds for time: 90 Double Unders 21 Wall Balls (9/6kg) 21 Pull-Ups 15 Deadlifts (60/40kg) 15 HSPU 9 Power Snatches (60/40kg) 9 Back Squats (60/40kg) - 8 minute time cap per round - if you get capped complete the next round of D-U then pick up...
A) E2M x 10 rounds 10 Thrusters 10 Burpees or B) Alternate E2M for 20 minutes - at 0, 4, 8, 12, 16 minutes: 10 Thrusters 10 Burpees - at 2, 6, 10, 14, 18 minutes: 10 Toes-to-Bar 20 to 50 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) 0 – 8:00 800m Run 80 Second Plank 80 Second Wall Sit then AMRAP 8 Pull-Ups 16 Lunges B) 8:00 – 14:00 600m Run 60 Second Plank 60 Second Wall Sit then AMRAP 6 Pull-Ups 12 Lunges C) 14:00 - 18:00 400m Run 40 Second Plank 40 Second Wall Sit then AMRAP 4 Pull-Ups 8 Lunges [vc_row css_animation=""...
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