CrossFit Classes today at 5.30, 7.20 and 8.40am. (no Kids class today) Weightlifting at 6.20am WOD 4 x 5 minute intervals A) 50/40 Calories Then AMRAP KB Swings (24/16kg) B) 50 Lunges Then AMRAP Double Unders C) 50 /40 Calories Then AMRAP Pushups D) 50 Box Jumps (24/20”) Then AMRAP Toes-to-Bar [vc_row css_animation="" row_type="row"...
A) Dumbbell “T.U.P” For time: 15-12-9-6-3 Power Cleans (2 x 20/15kg DB) Pull-Ups Front Squats (2 x 20/15kg DB) Pull-Ups - 20 min time cap B) Dumbbell Bench Press 5 x 10 Fitness is for everyone. Whatever your age, ability and goals the fundamentals are the same. - Learn the mechanics...
A) Weightlifting or B) 1. 0 – 10:00 AMRAP 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches 10 Situps 2. 15:00 – 25:00 Alt EMOM 8 Deadlifts 5 – 10 Ring Dips 3. 28:00 – 35:00 AMRAP 60/48 Calories 150 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
E6M x 5 rounds 15 Toes-to-Bar 250m Row 12 Box Jumpovers (24/20”) 200m Run 9 Power Snatches (52.5/35kg) ...
A) Back Squat 1 x 10 @ 65% 1 x 8 @ 75% 1 x 6 @ 80% 1 x 6 @ 85% - Percentages are based off your Back Squat 3RM B) Front Squat 1 x 5 @ 70% 1 x 5 @ 75% 1 x 5 @...
5 x 4 minute AMRAPs A) 5 Hang Power Snatches (40/25kg) 20 Double Unders B) 5 Renegade Rows (2 x 15/10kg DBs) 20 Air Squats C) 5 Hang Power Cleans (40/25kg) 5 Lateral Burpees D) 5 DB Thrusters (2 x 15/10kg) 30 Flutter Kicks E) 5 Strict Pull-Ups 30 Double Unders [vc_row css_animation="" row_type="row"...
Partner WOD A) 3 rft: 800m Run (together) 60 KB Swings (24/16kg. shared) 40 Toes-to-Bar (shared) B) AMRAP in 6 minutes: Incrementing Wall Balls (9/6kg. 10’) 1-1 2-2 3-3 4-4 … etc ...
A) “Elizabeth” For time: 21-15-9 Squat Cleans (62.5/45kg) Ring Dips Or “JT” For time: 21-15-9 HSPU Ring Dips Pushups Then C) QF 22.3 For time: 30 Cal Row 20 Burpees Box Jumpovers (24/20”) 10 Snatches (83/61kg) ...
A) Weightlifting or B) 1. 0 – 10:00 AMRAP 8 Burpees 100m Run 12 Gorilla Cleans (2 x 20/12kg KBs) 2. 15:00 – 25:00 Alt EMOM 10 – 15 Pull-Ups 20 – 60 Double Unders or 10 - 15 Box Stepovers (24/20") 3. 30:00 – 35:00 AMRAP 60/48 Calories 40 Situps or Alt...
Partner or solo AMRAP in 30 minutes: 30 Push Presses (52.5/35kg) 120 Double Unders 30 Toes-to-Bar 90 Double Unders 30 Lunges 60 Double Unders 400m Run ...
