The 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. 4 rounds for time of: 20 Pull Ups 20 Box Jump Overs 20 Kettlebell Swings 24/16 20 Burpees Post load and […]
CONTINUE READINGFitness Power Clean 3-3-3-3-3 Across Complete as many reps in the 10 minute ladder of: 10 Wall Balls 10 Box Jump Overs 5 Deadlifts 70/45 15 Wall Balls 15 Box Jump Overs 10 Deadlifts 70/45 20 Wall Balls 20 Box Jump Overs 15 Deadlifts 70/45 25 Wall Balls 25 Box Jump Overs 20 Deadlifts 70/45…. […]
CONTINUE READINGFitness 3 sets: 10 Dumbbell Push Press + 15 V Snaps Complete as many rounds as possible in 14 minutes of: 12 Box Jump Overs 10 Lunges 8 Hang Power Clean 50/35 Performance Push Jerk 3×3 @85% 2×2@90% For Time: 40 Wall Balls 20 Box Jump Overs 30/24 40 Deadlifts 100/70 20 Box Jump Overs […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 (2sec pause in the bottom) Complete 4 rounds for time of: 16 Walking Lunges 20 Box Jump Overs 10 Ground to Overhead 45/30 Performance Back Squat 2×5@80-85% 3×3@85-90% Complete as many rounds as possible in 13 minutes of: 75 Double Unders 30 Kettlebell Swings 32/24 15 Thrusters 50/35 Post load and […]
CONTINUE READINGFitness Push Jerk 3-3-3-3-3 Across Complete 4 rounds for time of: 400m Run 16 Box Jump Overs 16 Wall Balls Performance Push Jerk 3@75% 2@80% 1@85% 2×1@90% Complete 4 rounds for time of: 400m Run 16 Box Jump Overs 16 Wall Balls Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 8 Bench Press + 8 Bent Over Row Complete 5 rounds for time of: 40 Double Unders 8 Front Squats 50/35 10 Dumbbell Hang Power Clean 15/10 Performance Push Jerk 3@75% 4×2@80% For Time: 1000m Row 40 Box Jump Overs 30 Chest to Bar Pull Ups 20 Handstand Push Ups (Strict […]
CONTINUE READINGFitness 4 sets of: 6 Dumbbell Seated Press + 8 Single Arm Dumbbell Row For Time: Buy in: Row 40 Cal + 30 Lateral Burpees –Then– 3 rounds of: 12 Hang Power Cleans 50/35 20 Wall Balls Performance Push Press 3-3-3-3-3 @75% Complete 3 rounds of: 350m Farmers Carry 25/15 6 Box Jump Overs 30/24 […]
CONTINUE READINGFitness 3 sets of: 20m Walking Dumbbell Lunge Increasing (Rest 60secs) Complete as many reps as possible in 14 minutes of: 20 Kettlebell Swings 24/16 20 Box Jump Overs 20 Hand Release Push Ups Performance Front Squat 3-3-3-3-3 @75% Then Banded Pull Throughs 4×8 For Time: 4 Power Cleans 60/40 4 Lateral Burpees 2 Muscle […]
CONTINUE READINGFitness Push Press EMOM for 8 sets 3 reps Complete 3 rounds for time of: 13 Overhead Squats 35/25 16 Sandbag Facing Burpees 150m Sandbag Run Performance Push Press 3×3@75% 2×2@80% Complete as many rounds as possible in 10 minutes of: 12 Box Jump Overs 24/20 12 Hang Power Snatch 42.5/30 12 Toes to Bar […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 2 sec Pause Increasing Complete as many reps as possible in 12 minutes of: 3 Ground to Overhead 50/35 6 Box Jumps Overs 9 Ground to Overhead 50/35 12 Box Jump Overs 15 Ground to Overhead 50/35 18 Box Jump Overs Performance Back Squat 3@80% 2@85% 1@90% 1@90%+ Complete as many […]
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