- 12 minute time cap A) ML 22.1 (retest) 7 rft: 30 Double Unders 3 Snatches (60/40) 3 Bar-facing Burpees - Any type of snatch B ) 7 rft: 30 Double Unders 10 Toes-to-Bar - Sub for either A or B: E90S x 7 5 OHS (no racks) or 5 Muscle-Ups Usually there...
A) Weightlifting Or B ) 35 minute time cap Strict “Holleyman” 30 rounds for time: 1 Power Clean (102.5 / 70kg) 3 Strict HSPU 5 Wall Balls (9/6kg) - sub Pike Press, Pushups or DB Strict Press for HSPU - partner or solo - if you’re going partner,...
A) EMOM x 8 5 Dips (weighted) B ) AMRAP in 8 minutes: 1 Lap Farmer Carry 5 Abwheels or V-Ups 10 Jumping Lunges C) EMOM x 8 5 – 10 Pull-Ups or 5 – 10 SDHP [vc_gallery type="image_grid" images="27711" img_size="full" column_number="2" grayscale="no"...
10 rft: 1 Strict Press 2 Push Presses 3 Push Jerks 100m Run 1 Wall Walk 2 Strict Pull-Ups 30 Double Unders 100m Run ...
Yoga - 7pm A) E45S x 15 rounds 1 Power Clean + 2 Hang Power Cleans + 3 Front Squats B ) AMRAP in 12 minutes: 3 Burpee Box Jumps (24/20”) 12 Alt DB Snatches (20/15kg) 3 Burpee Box Jumps 12/10 Calories [vc_gallery...
CF Kids - 8.40am AMRAP in 25 minutes: 10 DB Thrusters (LH. 20/15kg) 20 Pull-Ups 10 DB Thrusters (RH. 20/15kg) 20 Toes-to-Bar 600m Run ...
CrossFit Teens - 4.55 pm A) ML 22.1 7 rft: 30 Double Unders 3 Snatches (60/40) 3 Bar-facing Burpees - Any type of snatch - 12 minute time cap B ) 7 rft: 15/12 Calories 10 Deadlifts (60/40kg) [vc_gallery type="image_grid" images="27641" img_size="full" column_number="2"...
A) Weightlifting Or B ) Partner WODs - you go, I go 1. For time: 100 C2B Pull-Ups 100 Box Jumps (24/20”) 50 Situps 100 Pushups 100 Lunges 50 Situps 2. @ 25:00 AMRAP in 10 minutes: 100 Calories 100 KB Swings (24/16kg) [vc_gallery type="image_grid" images="27628" img_size="full" column_number="2"...
A) Press 6-6-5-5-4-4-3-3-2-2-1-1 B ) Power Clean 6-6-5-5-4-4-3-3-2-2-1-1 or AMRAP in 12 minutes: 6 Devils Presses 6 Bar Muscle-Ups 200m Run ...
Partner or solo For time: 50-40-30-20-10 Calories Box Stepovers + 60 Double Unders per round ...
