Tuesday, 12/09/17 A) Front Squat 8-8-8-8-8 B) Overhead Squat 2-2-2-2-2 ... 11 September, 2017 / 2 Comments
Monday, 11/09/17 A) Cluster 3 RM B) 3 rounds for time: 7 Clusters (62.5/45kg) 7 Muscle-Ups ... 10 September, 2017 / 3 Comments
Saturday, 09/09/17 7am Weightlifting 6, 7, 8,am CrossFit 9:15am Kids "3 Wise Men" "Ben" AMRAP in 4 mins: 5 Hang Snatches (62.5/45kg) 10 Lateral Burpees Rest 2 minutes "Beau" AMRAP in 4 mins: 10 Power Cleans (62.5/45kg) 20 Pull-ups Rest 2 minutes "Jeremy" AMRAP in 4 mins: 15 Box Jumpovers (24/20") 30 Wall Ball (9/6kg) ... 08 September, 2017 / 1 Comment
Friday, 08/09/17 A) Back Squat 1 RM B) Push Jerk 1 RM C) AMRAP in 5 minutes: 5 Burpees 5 Toes-to-Bar 5 Push Jerks @ 60% ... 07 September, 2017 / 2 Comments
Thursday, 07/09/17 A) Snatch - 20 minutes B) Clean and Jerk - 20 minutes https://www.youtube.com/watch?v=oWNSNtC6Kmc... 06 September, 2017 / 2 Comments
Wednesday, 06/09/17 A) Bench Press 1 RM B) 5 rft: 400m Run 10 Pushups 10 KB Swings (32/24kg) 10 Pushups ... 05 September, 2017 / 2 Comments
Tuesday, 05/09/17 Each for time: 0:00 - 5:00 40 Cal Row 30 Wall Ball (9/6kg) 5:00 - 10:00 40 OHS (45/30kg) 30 Box Jumps (24/20") 10:00 - 15:00 40 Situps 30 DB Thrusters (2 x 15/10kg) 15:00 - 20:00 400m Run 30 Toes-to-Bar ... 04 September, 2017 / 2 Comments
Monday, 04/09/17 A) Deadlift 1 RM B) "Bradshaw" 10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 D-Us - 20 minute time cap ... 03 September, 2017 / 3 Comments
