Fitness Complete as many reps as possible in 17 minutes of: 75 Double Unders 40 Wall Balls 15 Hang Power Clean 65/45 Performance High Hang Clean 3×3 Power Clean + Clean 6x(1×1)@75% Snatch Pull + Hang Snatch 6×2@75% Hang Clean Pull 5×3@95% Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets: 5 Press + 30 Double Unders For Time: 600m Run 30 Wall Balls 40 Toes to Bar 30 Wall Balls 400m Run Performance Push Press 1-1-1-1-1-1-1 Across “Mainsite 161220” For time: 10 Thrusters 60/40 50 Double Unders 8 Thrusters 60/40 40 Double Unders 6 Thrusters 60/40 30 Double Unders 4 Thrusters 60/40 […]
CONTINUE READINGFitness 4 sets of: 6 Front Squats + 20-30sec Hollow Body Hold 3 rounds of: 90 Double Unders 20 Shoulder to Overhead 42.5/30 30 Walking Lunges Performance Front Squat 5@80% 3@85% 2@90% 1@90%+ Complete as many rounds as possible in 13 minutes of: 15 Box Jumps 12 Power Snatches 37.5/25 5 Ring Muscle Ups Post […]
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 5 sets: 5 Press (Across) + 20sec Hollow Body Hold Complete as many rounds as possible in 14 minutes of: 6 Pull Ups 9 Push Press 37.5/25 12 Box Jumps Performance Seated Barbell Press 3-3-3-3-3 Across Complete 5 rounds for time of: 50 Double Unders 14 Pull Ups 7 Power Cleans 60/40 Post load […]
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 READING“Test Week” 15 minutes to find a 1RM Power Snatch 3 minute transition Max Unbroken Strict Pull Ups –2 minutes rest– Max Strict HSPU in 90secs or Max Push Ups in 90sec 2 minute transition 800m Run (8min Cap) 3 minute transition EMOM for as long as possible: 0:00 – 2:00 minutes 20 Double Unders […]
CONTINUE READING“Partner Saturdays” For Time: 400 Double Unders 60 Burpee Pull Ups 50 Power Cleans 70/50 One person is completing the reps while the other person runs 200m. You’ll then swap after each run. Score is total time minus 10secs for every run completed. Post scores to comments.
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 […]
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