A quick reminder that the gym is closed tomorrow (Tuesday) and that we're back to the regular class timetable on Wednesday.
Happy New Year everyone!
...
8am CrossFit
9am Weightlifting/Open Gym
A)
Deadlift
8-8-8-6-6-6-4-4-4
B)
Partner WOD
4 x AMRAP in 2 minutes:
- Row for metres (1 minute each)
- Wall Ball (alt. 5 reps each)
- BOTP (alt. 2 reps each)
- 10 Situps, 20 Hand Taps in Pushup position
And that's a wrap for 2018. We hope to see you...
7am and 8am classes only
A)
“McDonald and Galagher”
2 rounds for time:
200m Run
16 KB Swings (24/16kg)
16 Pull-Ups
16 Front Squats (50/30kg)
200m Run
14 KB Swings (24/16kg)
14 Pull-Ups
14 Front Squats (50/30kg)
200m Run
12 KB Swings (24/16kg)
12 Pull-Ups
12 Front Squats (50/30kg)
(by Jamie Zimmerman and Jimmy Wright)
PTE Galagher & LCPL McDonald were serving...
8am class only
9am Weightlifting - Dan won't be in to coach this session, it is an opportunity for the weightlifters to work through their program.
Tabata time
8 rounds per station
20s : 10s (work : rest)
Complete all 8 rounds at each station before moving on.
- Calories
- Pushups
-...
- normal class schedule
12 Days of CFK Christmas (2018 edition)
- perform the rep scheme as per the song
1 Cluster (40/25kg) (^52.5/35kg) (^^65/45kg)
2 Front Squats (40/25kg)
3 Shoulder-to-Overhead (40/25kg)
4 Hang Power Cleans (40/25kg)
5 Deadlifts (40/25kg)
6 Pushups
7 Pull-Ups
8 Wall Ball (9/6kg)
9 Toes-to-Bar
10 KB Lunges (24/16kg)
11 KB Swings (24/16kg)
12...