Workout Of The Day

CrossFit Teens and Kids are back on this week. Teens - Friday afternoons at 4.55pm Kids - Saturday mornings at 8.40am (new time) ...

REMOM x 6 rounds   A) 10 – 15 Toes-to-Bar Or 5 – 10 Dips   B) 10 DB Bench Presses   C) 20 – 50 Double Unders   D) 7 Power Snatches   E) Rest Or (choose one) 5 – 10m HS Walk 20 Sec HS HOLD 20 Sec Ring Support 40 Sec Plank 40 Sec Wall Sit [vc_row css_animation="" row_type="row"...

A) EMOM x 10   3 - 5 Strict HSPU (sub Strict Presses or 1 - 3 Wall Walks) 10 Situps   B) With a 15 minute time cap:   50/40 Cal Row   Then AMRAP   15 Pushups 3 Deadlifts (100/70kg) 15 Pull-Ups 3 Deadlifts 15 Box Jumps (24/20”) 3 Deadlifts [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

A) EMOM x 8 3 - 5 Strict Pull-Ups Or 3 – 5 Muscle-Ups   B) Alt E2M x 10 intervals   1) 16/13 Cal Row 12 Lateral Burpees   2) 16 Wall Balls (9/6kg) 6 Devils Presses (2 x 20/15kg) [vc_gallery type="image_grid" images="29027" img_size="full" column_number="2" grayscale="no"...

“Abbate”   For time:   1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run   - partner or solo   or   B) (Wet weather alternative) For time: 1-2-3-4-5-6-7-8-9-10 Clean and Jerks (70/47.5kg) Toes-to-Bar   2-4-6-8-10-12-14-16-18-20 Calories Burpees ...

A) Deadlift   7-7-7-5-5-5-3-3-3   B) AMRAP in 8 minutes: 40 Double Unders 10 Pull-Ups ...

A) Weightlifting   or   B) For time: 150/120 Calories 120 Situps 90 Wall Balls (9/6kg) 60 Power Cleans (50/35kg) 30 Burpees (6”) - partition as required - 35 minute time cap ...

A) E45S x 10   1 High Hang Snatch 1 Hang Snatch   - pause in the hang for each rep   B) AMRAP in 20 minutes:   5 Hang Snatches (sub 10 Alt DB Snatches) 10 Box Jumpovers (24/20”) 15 Pushups [vc_gallery type="image_grid" images="28929"...

E90S x 5 rounds   A) 10 Push Presses   B) 250/200m Row   C) 5 – 10 Burpee Box Jumps   D) 10 Toes-to-Bar (+10 Lunges) ...

A) Back Squat   7-7-7-5-5-5-3-3-3   B) E3M x 4 rounds   15/12 Calories   Then AMRAP until 2:00 (and until 3:00 in Round 4)   15 Pull-Ups 15 Wall Balls (9/6kg) ...

- partner or solo “Collin” (modified) 6 rft: 400m Carry (20/15kg DB. 4 x 100m) 12 DB Push Presses (6LH, 6 RH. 20/15kg) 12 Box Jumps (24/20”) 12 KB SDHP (32/24kg) - partners share work 50:50, you go, I go [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

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