A) Snatch Pulls 6 x 3 - pause at 1” - mid-thigh - reset grip every rep B) Snatch Pull + Power Snatch + Snatch 10 x 1 or B) 5rft: 8 Power Snatches @ 70% 30/24 Calories ...
AMRAP in 20 minutes: 8 LH KB Thrusters (1 x 24/16kg KB) 40 Double Unders 20 Pull-Ups 8 RH KB Thrusters 40 Double Unders 20 Pushups ...
- shirts and hoodies have arrived, go and see Loz or Kim at the front desk to pick up your order A) E90S x 7 2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges B) Push Press 5-5-5-5-5 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) AMRAP in 7 minutes: 14 Toes-to-Bar 14 Calories 28 Double Unders B) AMRAP in 7 minutes: 7 Burpees 7 Goblet Squats (20/15kg) 14 Alt DB Snatches (20/15kg) C) EMOM x 7 rounds 7 Dips 7 Banded Pull-aparts ...
New class times begin today: 6 - 7am CrossFit 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit 10 - 11am CrossFit Kids A) "Yeti" For time: 25 Pull-Ups 10 Muscle-Ups 2400m Run 10 Muscle-Ups 25 Pull-Ups or B) "Abbate" For time: 1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks (70/47.5kg) 1600m Run [vc_row css_animation="" row_type="row"...
A) Hang Power Snatch 8-8-6-6-4-4-4-4 - 12 minutes B) AMRAP in 12 mins: 12 Calories 12 Wall Balls (9/6kg) 36 Double Unders ...
A) Clean and Jerk 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1 or B) For time: 18-16-14-12-10-8-6-4-2 OH Lunges (1 x 20/15kg) Calories Box Jumps (24/20”) We say farewell to this dynamic duo at the end of the week. All the best to Kara and...
A) 0 – 10:00 12 rft: 5 Thrusters (2 x 20/15kg) 5 C2B Pull-Ups B) 10:00 – 15:00 EMOM 10 KB Swings (24/16kg) C) 15:00 – 25:00 12 rft: 5 Burpees 5 Hang Power Cleans (60/40kg) [vc_gallery type="image_grid" images="23148" img_size="full" column_number="2" grayscale="no"...
A) E2M x 6 50 Double Unders 10 HSPU 10 Toes-to-Bar B) Overhead Squat 8-8-6-6-4-4-4-4 - 12 minutes ...
A) AMRAP in 10 mins: 10 Deadlifts (100/70kg) 10 Dips 20 Box Jumpovers (24/20”) 20 Situps B) AMRAP in 10 minutes: 10 Calories 10 Pushups 20 Squats 20 Bicycles (L+R=1) ...
