A) AMRAP in 8 minutes: 3 Deadlifts @70% 3 Strict Pull-Ups 6 Pushups B) EMOM x 8 5 Dips + 5 Box Jumps C) EMOM x 8 5 DB Hang Clusters ...
For time: 600m Row or Run 18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) 600m Row or Run 12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg) ...
“Artie” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...
A) For time: 100 KB Swings (24/16kg) 100 Box Jumps (24/20”) 100 KB Drags (24/16kg) 100 Toes-to-Bar - partition as required - 30 minute time cap or B) OHS 12-10-8-6-4-4-4-4 - E2M and C) E2M x 5 rounds 8 Hang Power Cleans 30 Second HS Hold ...
CrossFit Kids at 5pm (no adult class on at this time) A) Power Snatch 3 RM B) For time: 10 to 1 Deadlifts 1 to 10 Ring Dips + 200m Run after each round i.e. 10 Deadlifts, 1 Ring Dip, 200m Run / 9 Deadlifts, 2 Ring Dips, 200m Run etc. ...
A) 0 - 10:00 50 Box Jumpovers (24/20") Then AMRAP 10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Plank Jacks 10:00 - 15:00 Rest B) 15:00 - 25:00 50 Calories Then AMRAP 10 HSPU 20 Situps 60 Double Unders ...
A) Alt EMOM for 16 minutes: 12 Wall Balls 12 Burpees B) 5rft: 8 KB Sumo Deadlifts 8 KB Power Cleans 30 Second KB Wall Sit - 2 x 16/12 kg - 7.5 minute time cap C) 5rft: 8 Grasshoppers 8 Pendlay Rows (40/25kg) 30 Second Plank - 7.5 minute time cap ...
A) Press 5-5-5 Push Press 5-5-5 Push Jerk 5-5-5 B) Pause Front Squat 7 x 3 - 2 sec pause ...
In-House Comp day. No normal classes, except for Kids at 9.15am. First heat at 7am. Please arrive early for your heat so the morning can run to schedule and so that you are primed to be the ultimate wodbuddy for your ultimate wodbuddy. Volunteer judges needed. ...
In-House comp on Saturday - Please arrive at least 30 minutes before your heat to warm up and be ready to go on time. If you didn't write down a team name I have provided one for you, let me know if you'd like to change...
