E4M x 6 rounds 10 Bent Over Rows (2 x 24/16kg) 10 Front Rack Lunges (2 x 24/16kg) 20 Toes-to-Bar + option - Rope Climb - Pegboard - L-Sit - Prowler - Deadball - HS Hold ...
For time: 1000m Row then: 8-10-12-14-16 C2B Pull-Ups Alt DB Snatches (1 x 20/15kg) Wall Balls (9/6kg) ...
A) Push Jerk 1 x 5 @ 40, 50, 60, 70% 3 x Max Effort @ 80% B) Tabata Calories Double Unders Pushups - 8 intervals per station - 1 minute rest between stations - 20:10 (work:rest) - score = highest + lowest interval ...
10 rft: 5 Hang Power Cleans (62.5/45kg) 10 HSPU 200m Run (2 x 100) ...
On Saturday, there are two programmed workouts for members not competing in the Open. Due to the difficulty with programming the "Open 20.3" workout for whole classes only registered athletes will be able to complete it during the morning class times unless it is clear that...
5pm CrossFit Kids (no adult class on at this time) A) Front Squat 12-10-8-8-8-8-8 B) Bench Press 12-10-8-8-8-8-8 ...
With a 5 minute time cap at each station, for time: A) 21-15-9 Calories OH Lunges (20/15kg) B) 21-15-9 Pull-Ups Burpees C) 21-15-9 Ring Dips Deadlifts (52.5/35kg) D) 60-40-20 Double Unders 4-3-2 Rope Climbs Farewell Emma! ...
A) Push Press 1 x 5 @ 40, 50, 60, 70% 3 x ME @ 80% B) AMRAP in 12 minutes: 10 Pushups 15 SDHP (45/30kg) 20 Situps ...
A) Snatch Pulls 3 x 5 B) E45S for 10 rounds: 2 Hang Snatches C) In teams of 3, for time: 300 Wall Balls (9/6kg) 300 Alt DB Snatches (1 x 20/15kg) - rotate every 10 reps ...
A) "Open 20.2" AMRAP in 20 minutes: 4 Dumbbell Thrusters (22.5/15kg) 6 Toes-to-Bar 24 Double Unders or B) AMRAP in 20 minutes: 4 Goblet Squats (24/16kg) 6 KB Swings (24/16kg) 8 Box Jumps (24/20") 10 Situps ...
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