7am Weightlifting with Paige (yes, she's back!) 9.15am CF Kids 6 - 9am CrossFit (The session will run with continuous waves of 20 minutes each. Last wave begins at 8.40am) A) "Open 18.1" AMRAP in 20 minutes: 8 Toes-to-Bar 10 DB Hang Clean and Jerks (5 x LH, 5 x RH) 14/12Cal Row B)...
The Open is here! The Saturday morning classes will be dedicated to running the Open workout with the possibility of Sunday morning as well depending on how long each of the workouts run for as we still have the CF Kids class at 9.15am and...
5pm CrossFit Kids 3 x 5 minute AMRAPs A) 1 Deadlift + 1 Rope Climb (bring shin protection) B) 4 Cleans + 4 Strict HSPU C) 8 KB Snatches + 8 Burpees (6") ...
"Open 15.3" AMRAP in 14 mins: 7 Muscle-Ups 50 Wall Ball (9/6kg) 100 Double Unders Scaling: Muscle-Ups - Reduce M-Up reps, Jumping Bar M-Ups, Transitions, 7 Pull-Ups + 7 Dips Wall Ball - Lighter ball, 25 per round, DB Push Press Double Unders - AMRAP in 3 minutes, 50 per round, Plate Jumps,...
A) Hang Power Clean 5 - 5 - 5 B) Partner WOD 10 rft: 15 Hang Power Cleans (45/30kg) 200m Run 15 Box Jumps (24/20") ...
A) Complex for max load 3 Push Jerks 3 Pause Front Squats - 2 second pause in squat B) 5 rft: 9 DB Thrusters* 9 Toes-to-Bar * Holding two dumbbells (20/15kg), every 3 reps = 1 LH Thruster 1 RH Thruster 1 Reg. Thruster ...
7am Weightlifting with Krusher 9.15am CF Kids 6, 7, 8am CrossFit WOD "T" 5 rounds for time: 100m Sprint 10 Clusters (52.5/35kg) 15 KB Swings (32/24kg) 100m Sprint - 2 minutes rest ...
With a 12 minute time cap, for time: A) 800m Row 40 Box Jumps (24/20") 30 Hang Power Cleans (52.5/35kg) 20 HSPU 10 Power Snatches (52.5/35kg) B) EMOM x 7 3 Snatches https://www.youtube.com/watch?v=8QeUid89vKw...
CF Kids 5pm WOD Rotating E2M for 3 rnds A) 50 Double Unders 10 Strict Alt DB Presses B) 20 Wall Ball 20 Situps C) 50 Double Unders 15 KB Swings D) 10 Ring Dips 20 OH Lunges E) 10 Cal Row or Air Dyne 20 Second L-Sit https://www.youtube.com/watch?v=c-M86UfQ1lU...
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