A) Deadlift 1, 3, or 5 RM or 8 x 8 B ) AMRAP in 20 minutes: 10 HSPU (^Strict) 10 Pull-Ups (^C2B) 200m Run ...
A) Clean and Jerk 10 x 2 B) For time: 30-25-20-15-10-5 Toes-to-Bar Wall Balls (9/6kg) (^11/10’) ...
Dumbbell “Rezk” For time: 800m Run 21 Single Arm DB Thrusters 21 Pushups 21 Box Jumps (24/20”) 600m Run 15 SA DB Thrusters 15 Pushups 15 Box Jumps (24/20”) 400m Run 9 SA DB Thrusters 9 Pushups 9 Box Jumps (24/20”) 200m Run - solo or partner [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) 0:00 – 9:00 AMRAP 12 KB SDHP (24/16kg) 9 Wall Balls (9/6kg) 6 Toes-to-Bar 2) 13:00 – 22:00 Alt EMOM 15/12 Calories 12 KB Snatches (6 LH, 6 RH) 3) 26:00 – 35:00 Alt EMOM 6 Deadlifts 12 Lunges [vc_gallery type="image_grid" images="29324" img_size="full" column_number="2"...
A) Weightlifting Or B) 1. 0:00 – 17:30 E2 ½ M x 7 rounds 5 Bench Presses 10 Dips / Banded Tricep Extensions 2. 20:00 – 35:00 AMRAP 500m Row 30 Box Stepovers (24/20”) 10 Devils Presses (2 x 20/15kg) [vc_gallery type="image_grid" images="29322" img_size="full"...
Public holiday class times: 6am CrossFit 7.10am Legends + CrossFit 8.30am CrossFit A) “Danny” AMRAP in 20 minutes: 30 Box Jumps (24/20”) 20 Push Presses (52.5/37.5kg) 30 Pull-Ups Modified: 1. Partner WOD 2. Partitioned 3. Run 400m @ 0:00, 7:00 and 14:00 or B) “Jerry” For time: 1600m Run 2000m Row 1600m Run Happy days for holidays. [vc_row css_animation="" row_type="row"...
- Class times for the Wednesday public holiday: 6am 7.10am Legends+ 8.30am Tuesday WOD A) E2 ½ M x 5 rounds 6 Power Snatches 12 Burpees Then B) E2 ½ M x 5 rounds 6 Back Squats Or C) For time: 800m Row 60 Situps 40 Box Jumpovers (24/20”) 20 OHS (45/30kg) (^60/40kg) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
- Class times for the Wednesday public holiday: 6am 7.10am Legends+ 8.30am Monday WOD A) E30S x 12 rounds 1 Hang Power Clean B) AMRAP in 20 minutes: 10-20-30-40… Double Unders 2-4-6-8… Hang Power Cleans (45/30kg) (^60/40kg) 1-2-3-4… Strict HSPU ...
A) EMOM x 8 2 TGU B) 7 rft: 10 Pull-Ups (^5 Muscle-Ups) 15 RKB Swings (24/16kg) (^32/24kg) 200m Run - rest 1 minute between rounds ...
A) Pause Front Squats 8 x 4 (off the deck) B) AMRAP in 15 minutes: 5 Wall Walks 25/20 Calories 50 Double Unders ...
