Fitness Overhead Squat 3-3-3-3 (2sec Pause) Technique Complete 5 rounds for time of: 10 Power Cleans 45/30 8 Burpee Box Jumps Performance Overhead Squat 3-3-3-3 Across For Time: Buy in: 45 Wall Balls 3 Burpees 3 Ring Muscle Ups 15 Dumbbell Thrusters 25/15 6 Burpees 6 Ring Muscle Ups 15 Dumbbell Squat Cleans 25/15 9 […]
CONTINUE READINGFitness 4 Sets: 8 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many reps as possible in 12 minutes of: 3 Push Press 45/30 3 Toes to Bar 30 Double Unders 6 Push Press 45/30 6 Toes to Bar 30 Double Unders 9 Push Press 45/30 9 Toes to Bar 30 Double […]
CONTINUE READINGFitness 4 sets: 6 Strict Pull Ups + 10 Push Ups For Time: Buy in: 700m Row –then— 4 rounds of: 12 Burpees 15 Kettlebell Swings 24/16 Performance Push Jerk 2-2-2-2-2-2 Increasing For Time: 60 Wall Balls 30 Overhead Squats 60/40 30 Hang Clean and Jerk 60/40 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 For Time: 50 Burpees 50 Wall Balls 50 Deadlifts 80/50 1km Run 25 Burpees 25 Wall Balls 25 Deadlifts 80/50 Performance Muscle Snatch 3×3 Snatch 5@70%, 5@75%, 5@80% Power Clean and Jerk 4(1+2)@70% Snatch High Pull 5×3@95% Post load and scores to the whiteboard.
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. 4 rounds for time of: 20 Pull Ups 20 Box Jump Overs 20 Kettlebell Swings 24/16 20 Burpees Post load and […]
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 “LUMBERJACK 20″ For time: 20 Deadlifts 125/85 Run 400m 20 Kettlebell Swings 32/24 Run 400m 20 Overhead Squats 52.5/37.5 Run 400m 20 Burpees Run 400m 20 Chest to Bar Pull Ups Run 400m 20 Box Jumps 24/20 Run 400m 20 Dumbbell Squat Cleans 20/12.5 Run 400m Performance High Hang Clean 3×3 Clean and Jerk […]
CONTINUE READINGFitness Press 5-5-5-5-5 Rest 90secs In 12 minutes complete as many reps as possible of: 30 Sumo Deadlift High Pull 35/25 30 Burpees 20 Sumo Deadlift High Pull 35/25 20 Burpees 10 Sumo Deadlift High Pull 35/25 10 Burpees With remaining time max Thrusters Performance Press 3×3@85% 2×2@90% In 12 minutes complete as many reps […]
CONTINUE READINGFitness For Time: 50 Burpees 200 Double Unders 800m Run 30 Shoulder to Overhead 70/47.5 50 Toes to Bar Performance High Hang Clean 3×3 Clean and Jerk 3×2@80% 2×3@85% Hang Snatch 2@80% 2×1@85% 2×1@90% Snatch Pull 4×3@110% Post load and scores to the whiteboard.
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