Fitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 15 minutes: 15 Air Squats 12 Box Jump Overs 9 Pull Ups 6 Burpee Box Jumps 200m Run Performance Back Squat 5@80% 3@85% 2@90% 1@95% Complete 3 rounds for time of: 9 Dumbbell Squat Clean 25/15 15 Deadlift 105/75 21 Burpees Post load and […]
CONTINUE READINGThe gym is open today for Open Gym hours between 5am – 8am and 4:30pm and 6:30pm for members and visiting CrossFitters, and we will return to normal hours on the 3rd of January. “Loredo” 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges 400m Run Post time to the whiteboard.
CONTINUE READINGFitness Front Squat Every 2 minutes for 6 sets complete 2 reps Complete as many rounds as possible in 12 minutes of: 50 Double Unders 15 Air Squats 9 Hang Power Clean 50/35 Performance Front Squat 4×1@100-105% 2×2@90-95% Complete as many rounds as possible in 12 minutes of: 50 Double Unders 12 Pistol Squats 9 […]
CONTINUE READINGFitness Back Squat 15 minutes to build to a heavy double Complete as many rounds as possible in 15 minutes of: 12 Kettlebell Swings 24/16 20 Air Squats 12 Pull Ups Performance Back Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% Complete as many rounds as possible in 15 minutes of: 12 Kettlebell Swings 32/24 20 Pistol Squats 12 […]
CONTINUE READING“Partner Saturdays” Complete 3 rounds for time of: 35 Deadlifts 80/50 25 Air Squats (each) 15 Burpee Dumbbell Box Step Overs 25/15 20inch 400m Partner Run Post scores to comments.
CONTINUE READINGFitness 5 sets of: 6 Seated Dumbbell Press + 8 Ring Rows Complete 5 rounds for time of: 8 Shoulder to Overhead 50/35 10 Pull Ups 20 Air Squats Performance Power Snatch 3-3-3-3-3 TNG Across Complete 5 rounds for time of: 40 Double Unders 12 Chest to Bar Pull Ups 6 Deadlifts 120/90 Rest 30secs […]
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Push Press + 20-30sec Hollow Body Hold Complete as many rounds as possible in 13 minutes of: 10 Deadlifts 80/55 10 Box Jumps 20 Air Squats Performance Push Press 2-2-2-2-2 Increasing Complete 5 rounds for time of: 30 Air Squats 20 Push Ups 10 Sumo Deadlift High Pull 50/35 […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 9 Push Ups 15 Dumbbell Snatch 30/20 21 Air Squats 350m Run Post rounds to comments.
CONTINUE READINGFitness EMOM for 10 minutes 1st min: 8 Front Squats 2nd min: 30sec Chinese Prone Plank Hold Complete as many rounds as possible in 15 minutes of: 15 Box Jump Overs 12 Air Squats 9 Sumo Deadlift High Pulls 42.5/30 6 Hand Release Push ups Performance Front Squat 3-3-3-3 @85% Complete as many rounds as […]
CONTINUE READINGFitness EMOM for 10 minutes: 1st minute: 5 Push Press 2nd minute: 40 Double Unders Complete as many rounds as possible in 12 minutes of: 9 Push Ups 12 Air Squats 15 Kettlebell Swings 24/16 Performance Press 3-3-3-3 @75% Complete as many rounds as possible in 13 minutes of: 10 Handstand Push Ups 15 Box […]
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