Fitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete 5 rounds for time of: 200m Run 12 Sumo Deadlift High Pull 42.5/30 6 Front Squats 42.5/30 Performance Power Clean + Hang Power Clean 2-2-2-2-2 Increasing 21-15-9 for time of: Deadlifts 120/85 Dumbbell Thrusters 25/15 Post load and scores to the whiteboard.
CONTINUE READINGFitness For Time: 200m Plate Carry 20/15 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 200 Double Unders 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 400m Plate Carry 20/15 Performance Tall Snatch 3×3 Power Snatch + Snatch 6x(1×1)@75% Jerk from Rack 6×3@70% Hang Snatch Pull 5×3@90% Post load and scores […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10 Push Ups In 14 minutes complete: Buy in: 50 Cal Row –then— AMRAP in remaining time of: 40 Double Unders 8 Deadlifts 80/50 6 Bar Facing Burpees Performance Push Jerk 10RM Compete 3 rounds for time of: 15 Push Press 50/35 30 Wall Balls 15 Dumbbell […]
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. 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 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 READING“Partner Saturday” AMRAP in 8 minutes of: 10 Deadlifts 60/40 15 Wall Balls 200m Sprint — 2 minutes rest — AMRAP in 9 minutes of: 10 Pull Ups 10 Front Squat 60/40 200m Partner Sprint (Must be holding the bar in the front rack position before starting the Pull Ups and bar must not touch […]
CONTINUE READINGFitness Press 6-6-6-6-6 Across For Time: 15 Pull Ups 20 Deadlifts 80/55 50 Hand Release Push Ups 20 Deadlifts 80/55 15 Pull Ups Performance Power Snatch 3-3-3-3-3 TNG Increasing Complete 3 rounds for time of: 400m Run 10 Muscle Ups/20 Pull Ups *200m Run every time you break (Capped at 2 runs in a round) […]
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 READING