2 rounds for time of:
200 Single Skips
35 Back extensions
35 Overhead Lunges (20/15kg)
35 Sit-ups
35 Kosciusko Climbers (Thanks to Cam Leggatt for this innovation)
...
Either
A) "Hammer"
5 rounds for time:
5 Power Cleans (60/40kg)
10 Front Squat (60/40kg)
5 Jerks (60/40kg)
20 Pullups
90 second rest
OR
B) J-WOD #1
For time:
100 Double Unders
Then 4 rounds of *
*25 Kettlebell Swings (24/16kg)
*25 Pushups
*25 Situps
100 Double Unders
httpv://www.youtube.com/watch?v=eQ5n3rgQy4Q...
The weightlifting class for 7pm tonight has been cancelled.
A)
Power Snatch
3-3-3-3
B)
“Randy”
For time:
75 Power Snatch (35/25kg)
Full Snatch movement into the squat:
...
8 rounds for time:
8 Wall Ball (9/6kg)
8 Burpee Box Jump-overs (24/20")
8 Thrusters (42.5/30kg)
8 Kettlebell Swings (24/16kg)
Thanks to CrossFit Loganholme for this workout.
Some of the comments on the steel balls in this clip suggest they weigh about 40kg. If you don't appreciate the skill required to...
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups
If your hands need a break from pull-ups talk to the trainers about substitute exercises.
or
Heavy "Helen"
3 rounds for time:
800m Run
21 Kettlebell Swings (32/24kg)
12 Chest-to-Bar Pullups
...