0 – 8:00 AMRAP 32 Double Unders 16 Plank Stepups 8 Pull-Ups 8:00 – 15:00 EMOM 5 Hang Power Cleans 16:00 – 24:00 AMRAP 32 Flutter Kicks 16 Alt DB Snatches (20/15kg) 8 Box Stepups (20/15kg. 24/20”) [vc_gallery type="image_grid" images="22534" img_size="full" column_number="2"...
We'll be starting a private Facebook group so we don't have to keep bombarding the public page with regular updates. We will also be sending out an email to all current members that will hopefully address the many...
Reminder - classes that follow another class will begin at 5 minutes past the hour. Please wait outside until the start of the hour or until coaches call you in. With a 5 minute time cap for each: A) For...
“Tommy Mac” 2 rft: 12 Burpees (6”) 12 Thrusters (52.5/35kg) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 OHS - scaled: partner wod ...
Superset (not for time) 10,20 / 9,18 / 8,16 / 7,14 / 6,12 / 5,10 / 4,8 / 3,6 / 2,4 / 1,2 Bench Presses, Box Jumps ...
5pm - CrossFit Kids only A) 0:00 - 4:00 AMRAP 5 Cleans (45/30kg) (^62.5/45kg) 10 HSPU B) 8:00 - 12:00 AMRAP 5 Power Cleans (62.5/45) (^80/55kg) 10 Toes-to-Bar C) 16:00 - 20:00 AMRAP 5 Deadlifts (80/65kg) (^110/80kg) 10 Pull-Ups or D) AGOQ 20.3 - if you didn’t do it on Wednesday [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...
A) AGOQ 20.3 For time: 100 Alt DB Snatches (22.5/15kg) 50 Calorie Row 100 Bar Facing Burpees - 20 minute time cap (sub 600m Run for the Row) or B) “Jonesy” 6 rft: 400m Run 6-5-4-3-2-1 Rope Climbs (wear shin protection) [vc_gallery type="image_grid" images="22484" img_size="full"...
A) Split Jerk 3 x 2 @ 60% 2 x 2 @ 70% 3 x 1 @ 80% 3 x 1 @ 90% B) 4 rft: 12 Pushups 12 Front Rack Lunges ...
A) AGOQ 20.1 AMRAP in 6 minutes: 8 Thrusters (52/38kg) 50 Double Unders and B) REMOM for 16 mins, adding one rep each round: KB SDHP Situps KB Goblet Squats Pull-Ups Level / reps 1 / 7 – 10 2 / 10 – 13 3 / 13 – 16 4 / 16 - 19 [vc_row...
A) E45S x 10 Power Snatch - first set at 75% of 1RM B) “Nancy” 5 rft: 400m Run 15 OHS (45/30kg) ...
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