E4M x 6 rounds
10 Weighted Stepups (20/15kg)
15 Pushups
200m Run
+ optional AMRAP until 3:00
Single Arm Thrusters (20/15kg)
or
Wall Balls (9/6kg)
or
Kick Sits
or
DB Drags
...
- If you've registered for the Open remember to submit your score and tiebreaker time before the deadline this morning.
Partner or solo WOD
For time:
Buy in: 50 Box Jumps (24/20”)
then partition as required:
100 Toes-to-Bar
100 Lunges
100 Alt DB Snatches (20/15kg)
100 Plank...
A)
Back Squats
9-6-3-3-3-3-3-6-9
B)
For time:
400m Run
20 KB Swings (24/16kg)
40 Situps
20 KB Swings
400m Run
20 KB Swings
Rogan started CrossFit a week ago and signed up to compete in the adaptive division - Men Lower Extremity. This was his first run through for...
The Open workout will run on a 'go when ready' timetable on Saturday morning from 6am to 9.30am. The three classes at 6am, 7.20am and 8.40am will run as per usual.
There's no Weightlifting class at 7.20am but I...
The heats will run this afternoon from 3.45pm. It's a basic workout so as soon as we've got a group ready to go we'll get them done throughout the afternoon.
If you are wanting to come and do another...
Friday, 12/03/21
The Open heats are on this afternoon starting at 3.45pm. Come along ready to rip into 21.1 and cheer on or judge for the other members throwing down.
*Morning classes:
21-15-9 reps for time:
A)
Power Snatches (35/25kg)
Burpees (6”)
B)
Dips
Calories
C)
Wall Balls (9/6kg)
Bicycles...