Workout Of The Day

Sunday, 25/09/16 – Rest Day

Saturday, 24/09/16

6:00, 8:00am CrossFit A) For time: 21-15-9 Bar-Facing Burpees OHS (45/30kg) C2B Pull-Ups or B) For time: 21-15-9 Burpees Over-the-Platform Dumbbell Thrusters (2 x 15/10kg) C2B Pull-Ups 7:00am BBF CrossFit B 7:00am Weightlifting  ...

Friday, 23/09/16

2 rft: 100 D-U 25 Situps 25 RKBS (24/16kg) 50 Box Jumpovers (24/20") Rest 3 minutes  **Rx+ 2 rft: 100 D-U (first 50 UB) 25 T2B 25 RKBS (32/24kg) 50 Box Jumpovers (30/24") Rest 3 minutes  ...

Thursday, 22/09/16

A) Power Snatch 1RM B) "Open 16.3" AMRAP in 7 minutes: 10 Power Snatches (35/25kg) 3 Bar Muscle-Ups https://www.youtube.com/watch?v=vnc2Js2FC_8...

Wednesday, 21/09/16

A) E4M for 20 mins 8 Front Squats (Off the deck. Sub Power Cleans if legs are feeling it from Tuesday.) 8 Deadlifts + optional 8 HSPU or 4 M-U/8 Ring Dips or 2 Rope Climbs or 1 Pegboard B) AMRAP in 5 mins: 15 D-U 5 T2B https://www.youtube.com/watch?v=PH7ys2wv_dw...

Tuesday, 20/09/16

For time: 1000m Run 5 rounds of "Cindy" 800m Run 4 rounds of "Cindy" 600m Run 3 rounds of "Cindy" 400m Run 2 rounds of "Cindy" 200m Run 1 round of "Cindy" (1 round of "Cindy" = 5 Pull-Ups, 10 Pushups, 15 Squats) Damo and Loz repping it out at CrossFit Kailua in Hawaii.  ...

Monday, 19/09/16

A) Hang Power Clean 1RM B) 0:00 - 5:00 Row for Calories 5:00 - 10:00 AMRAP push Press (52.5/35kg) - Score = Cals + Push Press reps https://www.youtube.com/watch?v=Cb_ayc7B8hc...

Sunday, 18/09/16 – Rest Day

https://www.youtube.com/watch?v=zM14OTHnOxg...

Saturday, 17/09/16

6:00, 7:00 and 8:00am CrossFit “Whitten” 5 rounds for time: 22 KB Swings (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees 22 Wall Ball (9/6kg) - solo (scaling options: 3 rft, halve the reps, 30 min AMRAP) or - partner (share the reps, both partners run) - compare to 05/06/14 7:00am Weightlifting  ...

Friday, 16/09/16

A) Push Press 5 x 12 B) Back Squat 5 x 12 ...