Regular today class at 5pm (no CF Kids today) Note that there will be one class only tomorrow at 8am for the public holiday. It's a workout in teams of three so grab a couple of buddies and come and get some. If you don't have...
A) AMRAP in 20 minutes: 4 C2B Pull-Ups 8 Pushups 12 KB Swings (24/16kg) 16 Double Unders or B) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) ...
A) OTM Press 1-1-1-1-1 B) E90S Push Press 3-3-3-3-3 C) E2M Push Jerk 5-5-5-5-5 D) Incrementing AMRAP in 5 minutes: 1 Ring Dip 5 Double Unders 2 Ring Dips 10 Double Unders 3 Ring Dips 15 Double Unders etc. ...
A) 0:00 - 15:00 AMRAP 50 Wall Ball (9/6kg) 200m Run 50 Hang Power Cleans (40/25kg) 200m Run B) 15:00 - 20:00 Power Snatch 5 RM C) 20:00 – 25:00 Power Clean 5RM Score = reps + 1 rep per kilo on 5RMs ...
"Paul Pena" 7 rounds for time: 100m Sprint 19 KB Swings (32/24kg) 10 Burpee Box Jumps (24/20") - rest 3 minutes between rounds - 40 minute time cap ...
Normal class at 5pm (no CF Kids class) E3M x 8 5 Bench Presses 10 DB Bent Over Rows 50 Double Unders (there will be subs on the board if your calves are tight from Tuesday) ...
A) Clean 3 RM B) For time: 6-9-12-9-6 HSPU (^Strict) Power Clean (50/35kg) (^70/50kg) Pull-Ups (^Strict) - 12 minute cap ...
E3M x 8 5 Back Squats 5 Power Snatches 50 Double Unders ...
A) AMRAP in 10 minutes 10 Cal Row 5 LH KB Thrusters (2 x 16/12kg) 5m OH Lunge 5 Toes-to-Bar 5 RH KB Thrusters (2 x 16/12kg) 5m OH Lunge - one KB is held in front rack while Thrusters are performed with the other hand B) E20S x 10 minutes 1 Deadlift (no dumping) ...
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