A) 0 – 7:00 150 Double Unders Then AMRAP 40 Bicycles (L+R=2) 10 Devils Presses (2 x 20/15kg) B ) 11:00 – 18:00 150 Double Unders Then AMRAP 20 Alt Toe Taps 10 Bicep Curls (25/15kg) C) 22:00 – 29:00 150 Double Unders Then AMRAP 20 RKBS (24/16kg) 10 Kick Sits [vc_row css_animation=""...
Alt E2M x 10 rounds A) 8 Bench Presses 8 Pull-Ups B ) 200m Run - 200m Ski - 250m Row - 500m Bike - 600m Echo Bike ...
A) E90S x 8 rounds 4 Front Squats 8 Alt KB Push Presses B ) AMRAP in 12 minutes: 16 Situps 12/10 Calories 8 Burpee Box Jumps (24/20”) ...
- Partner or solo AMRAP in 30 minutes: 200m Run 20 Pull-Ups 20 Double Unders 400m Run 40 Air Squats 40 Double Unders 60 Second HS Hold 800m Run 80 Plank Jacks 80 Double Unders 1000m Run 100 Flutter Kicks 100 Double Unders - upscale Unbroken D-U Free HS Hold [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
E3M x 10 1 Deadlift 10 Pushups 1 Deadlift 10 Toes-to-Bar 1 Deadlift - Deadlift @ 65 – 75% - no dumping ...
A) Krusher’s WL program - Snatch or B ) 1. @ 0:00 For time: 30 - 20 - 10 Wall Balls (9/6kg) Box Stepovers (24/20”) 2. @ 7:00 For time: 30-20-10 Alt DB Snatches (20/15kg) 30/24 - 20/16 - 10/8 Calories 3. @ 14:00 For time: 30-20-10 Weighted Lunges (20/15kg) Burpees 4. @ 25:00 EMOM...
Alternating E2M x 8 rounds (32 minutes) A) 200m Run B ) 5 Back Squats ...
A) Power Clean 5-4-3-2-1 B ) E4M x 6 rounds 6 Strict Pull-Ups (^Muscle-Ups) 10 Weighted Situps (15/10kg) 20 – 50 Double Unders 6 Power Cleans Although muscle-ups are considered an advanced skill in CrossFit there are many skill and strength progressions available to all levels. L-sits...
A) “Claudia” 5 rft: 400m Run 20 KB Swings (24/16kg) B) 5 x superset 8 DB Bench Presses 12 Banded Tricep Extensions ...
Public holiday 7am – Legends + 8am – CrossFit 9.20am – CrossFit 4 x 5 minute AMRAPs A) 0 – 5:00 15 Wall Balls (9/6kg) 10 Toes-to-Bar B ) 7:00 – 12:00 15 Russian Twists (9/6kg) 10 Pendlay Rows (40/25kg) C) 14:00 – 19:00 15/12 Calories 10 KB Front Rack Lunges...
