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    Daily WOD

    Class times: 6am 7.10am 8.30am   A) “Chelsea” EMOM x 30 minutes: 5 Pull-Ups 10 Pushups 15 Squats   Scaling / Modifications - Scale the reps to 45 seconds of work - Rotate Pushups, Star Jumps and 20 Bicycles - Rotate Squats, Situps and Back Extensions   or   B ) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB...

    25 January, 2022 /

    A) Superset x 8   5 Deadlifts 10 Calories or 10m HS Walk   B ) Superset x 8   5 Push Presses 10 KB SDHP or 10m Lunge Walk ...

    24 January, 2022 /

    Yoga 7pm   A) Clean and Jerk   - 15 minutes to build to a heavy single   B ) AMRAP in 15 minutes: 1 Wall Walk (sub 8 Shoulder Taps) 3 Power Cleans 9 Toes-to-Bar 27 Double Unders [vc_gallery type="image_grid" images="27541" img_size="full" column_number="2"...

    23 January, 2022 /

    Class times: 5.30am CrossFit (+ 6.20am Weightlifting) 7.20am CrossFit 8.40am CrossFit (this class will be CF Kids from next Saturday)   Solo or Partner   For time: 20 Pull-Ups 10 Thrusters (62.5/45kg) 50 Double Unders 16 Pull-Ups 8 Thrusters 40 Double Unders 12 Pull-Ups 6 Thrusters 30 Double Unders 8 Pull-Ups 4 Thrusters 20 Double Unders 4 Pull-Ups 2...

    21 January, 2022 /

    A) Bent Over Row   5 x 12     B ) Push Press   5 x 12     C) 10 rft:   10 Pushups 10 Situps 10 Calories   - 20 minute time cap ...

    20 January, 2022 /

    A) Weightlifting   or   B ) 1. @ 0:00 EMOM x 10 5 Power Cleans 5 Dips   - rest 2 minutes   2. @ 12:00 E2M x 5 rounds 8 Bulgarian Split Squats (L) 8 Bulgarian Split Squats (R) 8 Alt DB Snatches   3. @ 25:00 AMRAP in 10 minutes: 50/40 Calories 50 Wall Balls (9/6kg) 50...

    19 January, 2022 /

    A) E2M x 8 
8 Bench Presses   
B ) With a 16 minute time cap:   1000 / 800m Row   Then AMRAP   30 Double Unders 15 Pull-Ups 30 Double Unders 5 Wall Climbs ...

    17 January, 2022 /

    A) Clean and Jerk (Squat Clean + Split Jerk)   - 15 minutes to build to a heavy touch’n’go double   B ) AMRAP in 10 minutes   Open 18.1 (half) 8 Toes-to-Bar 10 DB Hang Clean and Jerks (5L, 5R. 22.5/15kg) 14/12 Cal Row   straight into   AMRAP in 5 minutes: Clean and Jerk...

    16 January, 2022 /

    A) 0 – 12:00
 AMRAP   80 Double Unders 10 LH DB Snatches (20/15kg) 10 OH Lunges 10 RH DB Snatches 10 OH Lunges     B) 18:00 – 30:00 AMRAP   80/60 Calories 40 Strict HSPU (sub Strict Press)   - Partition as required [vc_gallery...

    14 January, 2022 /
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