Monday's public holiday class times: 6.05am CrossFit 7.10am Legends + CrossFit 8.30am CrossFit Saturday's WOD For time: 6 x 6 Power Cleans (60/40kg) (^75/50kg) 12 Toes-to-Bar straight into 6 x 6 Front Squats (60/40kg) (^75/50kg) 12 Calories ...
Class times for Monday's public holiday: 6.05am CrossFit 7.10am Legends + CrossFit 8.30am CrossFit Friday WOD A) Deadlift 3 x 6 @60% 3 x 4 @70% 6 x 2 @80%+ B) AMRAP in 10 minutes: 40 Double Unders 10 Push Presses (40/25kg) (^52.5/35kg) 5 Strict Pull-Ups (^Bar Muscle-Ups) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) Weightlifting Or B) 1. Back Squat 3 x 6 @60% 3 x 4 @70% 6 x 2 @80%+ 2. 10 rft: 2 Wall Climbs 10 KB Swings ...
A) AMRAP in 20 minutes: 10 Box Jumpovers (24/20”) 10 Dips 10 Box Jumpovers 15 C2B Pull-Ups 10 Box Jumpovers 20 Alt DB Snatches (20/15kg) 1 Minute Plank B) Bench Press Or Push Press 5 RM ...
Rotating EMOM 5 rounds of A, then 5 rounds of B A) 1. 8 DB Hang Cleans 2. 10 – 15 Pushups 3. 15/12 Calories B) 1. 10 Supinated Bent Over Rows + 10 V-Ups 2. 15 Wall Balls 3. 30 – 60 Double Unders [vc_row css_animation="" row_type="row"...
2 x AMRAP in 12 minutes: A) 4 LH KB Snatches (24/16kg) 4 OH Lunges 4 RH KB Snatches (24/16kg) 4 OH Lunges 32 Bicycles (L+R=2) 100m Run B) 8 Toes-to-Bar 8 Box Jumps (24/20”) 32 Plank Jacks 100m Run [vc_gallery type="image_grid" images="29550" img_size="full"...
“Bradshaw” 10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 Double Unders ...
A) 5 rft: 15 Box Jumpovers (24/20”) 15 Toes-to-Bar 15 SDHP (45/30kg) 400m Run B) Strict Press 1 RM ...
Public holiday class times: 6am 7.10am 8.30am Partner WOD AMRAP in 40 minutes: E2M 12 Wall Balls (9/6kg) 9 Hang Power Cleans (50/35kg) 6 Shoulder-to-Overhead (50/35kg) - max Cals in remaining time - you go, I go, every two minutes Always better with buddies. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
E2M x 7 A) 250/200m Row 8 Bench Presses B) 20 – 50 Double Unders Then AMRAP Power Snatches until 1:15 ...
