Members - from Saturday morning through to the end of Tuesday you have the opportunity to compete at your chosen level for a prize pack and the eternal glory of being the 2020 CrossFit King champion. The workout will...
3 Partner WODs. (You go, I go) - AMRAP in 8 minutes A) 30 KB Swings (24/16kg) 30 Box Jumps (24/20”) + bonus Medball Cleans (9/6kg) B) 30 Calories 30 Situps + bonus Pushups C) 200m Run AMRAP 10 Alt DB Snatches (20/15kg) 10 OH Lunges (20/15kg) For A and B share the...
Not for time: 10-8-6-6-4-4-4-4 Back Squats Weighted Dips - a conditioning option will be on the board at the gym. ...
Wednesday, 02/12/20 E3M x 7 rounds A) 10 Pull-Ups / Toes-to-Bar 10 Power Snatches Or B) 5 Muscle-Ups 5 Squat Snatches + optional 200m Run or 4 Prowler Runs or 80 Flutter Kicks (L+R = 2) ...
A) For time: 80 Wall Balls (9/6kg) - this is the last set in our Wall Ball volume progression B) Not for time: 10-8-6-6-4-4-4-4 Hang Power Cleans Bench Presses ...
For time: 1000m 50 Pull-Ups 25 Dips then 5 x 50 Double Unders 5 Devils Presses (2 x 20/15kg) ...
For time: 400m Run (or 200m Suitcase Carry. 1 x 24/16kg) 3 x 19 Goblet Lunges (24/16kg) 83 Double Unders 400m Run 7 x 3 Deadlifts 7 Burpee Box Jumps (24/20”) 400m Run DL Level – M / F (kg) 1 – 50/35 2 – 70/50 3 – 100/70 4 – 130/90 5 –...
E2½ M x 5 A) 5 Deadlifts + optional 10 Alt V-Ups 15 Pushups B) 5 Front Squats + optional 10 Weighted Lunges 15/12 Calories ...
4 x AMRAP in 5 minutes - Rest 2 minutes between stations A) 1 KB TGU (20/12kg) 5 Burpees B) 5 DB Hang Power Cleans (2 x 20/15kg) 10 Plank Jacks C) 5 Strict HSPU 10 Hollow Rocks D) 1 Rope Climb (sub 5 Pull-Ups) 10/8 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
“Carlos Lillo” For time: 40-30-20-10 KB Swings (32/24kg) Goblet Squats (32/24kg) Toes-to-Bar - Subs: 1) Russian Swings, Pendlay Rows, SDHP 2) Air Squats, Weighted Stepups (20/16”) 3) Russian Twists, Flutter Kicks (2 x reps), 400-300-200-100m Run [vc_gallery type="image_grid" images="24702" img_size="full" column_number="2"...
