A) Thrusters / Ring Rows (Sub KB Swings if your biceps are needing a break) 5 x 7 / 10 B) For time: 400m Med Ball Carry (9/6kg) 200 Double Unders (7 minute time cap) [caption id="attachment_7292" align="aligncenter" width="430"] Julie N[/caption]...
A) AMRAP in 8 minutes: 3 Rope Climbs 5 Renegade Rows 7 Situps B) AMRAP in 8 minutes: 3 Shoot-throughs 5 Deadball (Hip to Shoulder) 7 Toes-to-Bar C) Handstand Walk Practice - This station will also have alternative exercises and progressions towards the Handstand walk. There will be something suitable for everyone to work on. Final heat of...
3 rounds for time: 400m Run 21 Pull-Ups 12 Hang Snatch (45/30kg) [caption id="attachment_7274" align="aligncenter" width="344"] Frenchy[/caption]...
Mo-Billi-ty 6.15pm A) Deadlift / Weighted Pushups 5 x 7 / 10 - Deadlift @75% of 1RM - Weighted Pushups: increment across the sets B) For time: 500m Row 50 Wall Ball (9/6kg) (7 minute time cap) [caption id="attachment_7264" align="aligncenter" width="426"] Dave C with that familiar expression.[/caption]...
All the best to Mercedes, Maddy, Keith and Chad competing in the beginner's comp at CrossFit Nouveau today. Rip in guys! httpv://www.youtube.com/watch?v=cc1ghGBq9JU...
MOBILITY 7.30am SKILLS 9.30am - Clean and Jerk WOD 7.30, 8.30am "Games Open 12.3" AMRAP in 18 minutes of: 15 Box Jumps (24/20") 12 Push Press (52.5/35kg) 9 Toes-to-Bar httpv://www.youtube.com/watch?v=tRPRB8pw_X8...
For time: 3 rounds of 5 Wall Climbs 10 Power Snatches (45/30kg) 15 Back Squats (45/30kg) Then 1000m Row [caption id="attachment_7245" align="aligncenter" width="640"] Speedy[/caption]...
A) Strict Press 3 x 3 x 85-90% of 1RM B) Weighted Pull-Ups 5-5-5 If you don't have strict bodyweight pull-ups do 3 x 10 x lightest band possible. [caption id="attachment_7236" align="aligncenter" width="640"] Feona, Kath L, Anita[/caption] ...
A) OTM for 10 minutes: 3 Deadlifts at 80-85% of 1RM 30 Double Unders (scaling - choose a number you can consistently do in 30 seconds) B) OTM for 10 minutes: 5 Burpee Box Jumps (30/24") 7 Wall Balls (9/6kg) [caption id="attachment_7227" align="aligncenter" width="423"] Jo G[/caption]...
For time: 40 KB Swings (24/16kg) 40 Pull-Ups 800m Run 30 KB Swings 30 Pull-Ups 600m Run 20 KB Swings 20 Pull-Ups 400m Run [caption id="attachment_7219" align="aligncenter" width="430"] Ange S[/caption]...
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