4pm - CrossFit 5pm - CrossFit Kids only 6pm - CrossFit A) ML 19.2 5 rft: 15 Box Jumps (24/20”) 12 Push Presses (50/35kg) 9 Toes-to-Bar Then: B) 2km Run or Row or 400m Farmers Walk or C) Front Squat 4 x 5 or D) 2x 10 Deadball OTS 20m HS Walk ...
A) Snatch 3-3-3-2-2-2-1-1-1-1 or B) For time: AMRAP in 20 minutes: 5 Hang Snatches 20 Wall Ball 5 Hang Snatches 20 Calories 50 Double Unders ...
REMOM x 5 rounds: 5 Deadlifts 10-15 Pushups 10-15 Pull-Ups 5-10 KB Cleans (2 x KB) Plank or Max effort L-Sit ...
For time: Buy in: 19 Burpee Box Jumps (24/20") 85 Double Unders 3 x 14 Alt DB Snatches (20/15kg) 5 Bar Muscle-Ups 3 x 14 Toes-to-Bar 5 Bear Crawls Cash out: 19 Burpee Box Jumps 85 Double Unders ...
A) Deadlift - 10 minutes to work up to a heavy 5 B) "Bell" 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg) ...
A) Masters qualifier 14.3 3 rft (20 minute cap): 50 Calorie Row 15 HSPU 50 Double Unders or B) 3 rft (20 minute cap): R1 – 50 KB Swings R2 – 50 Weighted Lunges R3 – 50 Russian Twists + (each round) 15 Ring Dips 50 Double Unders ...
CrossFit Kids is on at 5pm (no adult class on at this time) A) ML 19.1 AMRAP in 12 minutes: 12 Bar-facing Burpees 9 Power Snatches 6 Bar Muscle-Ups B) Bench Press 5 x 5 ...
A) Back Squat 3-3-3-2-2-2-1-1-1-1 B) 3 rft: 20 Box Jumpovers (24/20") 15 DB Push Presses (2 x 15/10kg) 10 DB Front Squats (2 x 15/10kg) ...
A) Barbell complex 1 Press 2 Push Presses 3 Push Jerks 2 Push Presses 1 Press - 4 sets at max weight B) AMRAP in 8 minutes: 2 Plate Plyo Pushups 4 Plate Burpees 6 Plate G2OH (20/15kg) 8 OH Lunges (20/15kg) ...
Public holiday - 8am class only today (Monday). Partner or Solo WOD For time: 40 Wall Ball (9/6kg) 1000m Run 21 Power Cleans (60/40kg) 21 Toes-to-Bar 600m Run 15 Power Cleans 15 Toes-to-Bar 200m Run 9 Power Cleans 9 Toes-to-Bar 20 Wall Ball Rx+ 15-12-9 PC (90/60kg) ...
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