A) Alt EMOM x 16mins: 5 Front Squats (from the ground) 8-12 DB Bench Presses Or 6-10 HSPU B) Alt EMOM x 16mins: 8 Burpees (6”) - Add 1 rep per round 10-16 KB Drags [vc_gallery type="image_grid" images="29620" img_size="full" column_number="2"...
AMRAP A) 0 – 10:00 10 DB Deadlifts 10 DB Bicep Curls 10 DB Strict Presses 10 Calories B) 13:00 – 23:00 5 Wall Walks 10 Ring Dips 15 Situps (^Toes-to-Bar) 20 Lunges 25 Plank Jacks C) 26:00 – 30:00 10 Hang Power Cleans (50/35kg) 30 Second Plank [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) E90S x 8 4 Snatches B) ‘Helen’ 3 RFT: 400m run 21 KB swings 12 Pullups ...
5 rounds for total reps 1 minute per station A) Wall Balls (9/6kg) B) Calories - 1 minute rest C) Burpees D) KB Swings (24/16kg) - 1 minute rest ...
A) E90S x 8 4 Cleans B) AMRAP in 12 minutes: 20 Lateral Jumps (L+R=2) 10 Renegade Rows (2 x 15/10kg) 20 Lateral Jumps 20 Pull-Ups ...
A) Weightlifting Or B) 0 – 6:00 1200/1000m Row 6:00 – 12:00 Alt EMOM 10 - 20 KB Swings (24/16kg) 12 Box Jumps (24/16kg) 14:00 – 20:00 1000/800m Run 20:00 – 26:00 Alt EMOM 20 Russian Twists 12 Lunges (24/16kg) 28:00 - 35:00 AMRAP 20 KB SDHP (24/16kg) 20 Dips 20 Box Stepovers [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
5 rft: 25 Double Unders 12 Pushups 5 Toes-to-Bar 25 Double Unders 9 Hang Power Cleans 5 Toes-to-Bar 25 Double Unders 6 Push Jerks 5 Toes-to-Bar Level – M/F 1 – 20/15kg 2 – 30/20kg 3 – 45/30kg 4 – 60/40kg 5 – 70/50kg [vc_gallery type="image_grid" images="29589"...
Fitness for Kids (6-12 yrs) and Teens Classes resume this week. Call Jim on 0408 590 530 for enquiries. Teens Friday, 4.55pm Kids Saturday, 8.40am ...
A) Alt EMOM for 16 minutes: 5 OHS 8 – 12 Pull-Ups B) 3 rounds for max Burpees E4M x 3 rounds Calorie buy-in AMRAP Bar-facing Burpees Level 1 – 30/24 Calories Level 2 – 40/32 Calories Level 3 – 50/40 Calories - Rest 2 minutes between rounds [vc_row css_animation="" row_type="row"...
Public holiday class times: 6am CrossFit 7.10am Legends + CrossFit 8.30am CrossFit Solo or partner WOD “Barbara Ann” 5rft: 20 HSPU 30 Deadlifts (62.5/45kg) 40 Situps 50 Double Unders - rest 3 minutes between rounds Scaling/Modifying: 1. 3 rounds for time 2. reduce reps 3. sub light Strict Presses for HSPU 4. Split sets...
