A) Clean and Jerk 3 reps at 60% 3 reps at 70% 3 reps at 75% 6 reps at 80%+ - no touch'n'go B) Superset x 4 6 Bulgarian Split Squats (L) 6 Bulgarian Split Squats (R) 12 Pushups / HSPU or C) As per Saturday, 05/12/20 [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
Heats will start at 6am with a 10 minute break between each one. All members are welcome to turn up and do the workout just like any other Saturday but the rowers will be reserved for those nominating...
3 Partner WODs. (You go, I go) - AMRAP in 8 minutes A) 30 KB Swings (24/16kg) 30 Box Jumps (24/20”) + bonus Medball Cleans (9/6kg) B) 30 Calories 30 Situps + bonus Pushups C) 200m Run AMRAP 10 Alt DB Snatches (20/15kg) 10 OH Lunges (20/15kg) For A and B share the...
Not for time: 10-8-6-6-4-4-4-4 Back Squats Weighted Dips - a conditioning option will be on the board at the gym. ...
Wednesday, 02/12/20 E3M x 7 rounds A) 10 Pull-Ups / Toes-to-Bar 10 Power Snatches Or B) 5 Muscle-Ups 5 Squat Snatches + optional 200m Run or 4 Prowler Runs or 80 Flutter Kicks (L+R = 2) ...
Members - from Saturday morning through to the end of Tuesday you have the opportunity to compete at your chosen level for a prize pack and the eternal glory of being the 2020 CrossFit King champion. The workout will...
A) For time: 80 Wall Balls (9/6kg) - this is the last set in our Wall Ball volume progression B) Not for time: 10-8-6-6-4-4-4-4 Hang Power Cleans Bench Presses ...
For time: 1000m 50 Pull-Ups 25 Dips then 5 x 50 Double Unders 5 Devils Presses (2 x 20/15kg) ...
For time: 400m Run (or 200m Suitcase Carry. 1 x 24/16kg) 3 x 19 Goblet Lunges (24/16kg) 83 Double Unders 400m Run 7 x 3 Deadlifts 7 Burpee Box Jumps (24/20”) 400m Run DL Level – M / F (kg) 1 – 50/35 2 – 70/50 3 – 100/70 4 – 130/90 5 –...
E2½ M x 5 A) 5 Deadlifts + optional 10 Alt V-Ups 15 Pushups B) 5 Front Squats + optional 10 Weighted Lunges 15/12 Calories ...
