Fitness Complete as many rounds as possible in 18 minutes of: 15 Chest to Bar Pull Ups 20 Back Squat 60/40 15 Chest to Bar Pull Ups 400m Run Performance Hang Muscle Clean 3×3 Clean and Jerk 5@70% 5@75% 5@80% Hang Snatch 4×3@70% Clean High Pull 5×3@80% Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat EMOM for 8 minutes complete 5 reps Complete 3 rounds for time of: 400m Run 20 Burpees Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete as many rounds as possible in 12 minutes of: Buy in: 40 Kettlebell Swings 32/24 200m Farmers Carry 25/15 15 Sumo Deadlift High Pull 42.5/30 12 Ring […]
CONTINUE READINGFitness Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 10 Hang Power Cleans 45/30 15 Toes to Bar 25 Wall Balls Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 9 Toes to Bar 9 Box Jumps 9 Overhead Squats 42.5/30 15 Toes to Bar 15 Box Jumps 15 Overhead Squats 42.5/30 21 […]
CONTINUE READINGThe gym is open for Open Gym hours between 5am – 8am and 4:30pm and 6:30pm for members and visiting CrossFitters till Friday and will return to normal hours on the 3rd of January. Back Squat 10-10-10 Heaviest weight –Rest 3mins– Push Press 10-10-10 Heaviest Weight For Time: 15 Hang Power Cleans 60/40 100 Double […]
CONTINUE READINGFitness 16 minutes to find a 1RM Back Squat EMOM for as long as possible: (10min Cap) 1st minute 5 Burpees 1 Thruster 50/30 2nd minute 5 Burpees 2 Thruster 50/30 3rd minute 5 Burpees 3 Thruster 50/30 4th minute 5 Burpees 4 Thruster 50/30..etc Performance 16 minutes to find a 1RM Back Squat EMOM […]
CONTINUE READINGFitness Back Squat 2-2-2-2-2 Increasing “CrossFit Games Open 13.4” As many reps in 7 mins as you can of: 3 Clean & Jerks 52.5/30 3 Toes To Bars 6 Clean & Jerks 52.5/30 6 Toes To Bars 9 Clean & Jerks 52.5/30 9 Toes To Bars 12 Clean & Jerks 52.5/30 12 Toes To Bars […]
CONTINUE READINGFitness Back Squat 2-2-2-2-2 Across 3 rounds for time of: 400m Run 3 rounds of “The Chief” Performance Back Squat 2×2@90-95% 4×1@95-100% 3 rounds for time of: 400m Run 3 rounds of “The Chief” Post load and scores to the whiteboard.
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 READINGFitness Back Squat 3-3-3-3-3-3 Increasing Complete 3 rounds for time of: 30 Wall Balls 30 Kettlebell Swings 24/16 Performance Back Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% 6 rounds for time of: 12 Kettlebell Swings 24/16 9 Handstand Push Ups 6 Hang Clean Thrusters 50/35 Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat Every 90secs for 6 sets complete 5 reps increasing in weight For Time: 50 Cal Row 20 Wall Balls 30 Dumbbell Snatches 20/12.5 40 Butterfly Sit Ups 50 Wall Balls Performance Back Squat 2×5@80-85% 3×3@85-90% For Time: 50 Pull ups 90 Wall Balls 40 Pull Ups Post load and scores to the […]
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