For Time: 90 Double Unders 30 Thrusters 42.5/30 30 Handstand Push Ups 30 Toes to Bar 30 Lateral Burpees 30 Thrusters 42.5/30 90 Double Unders Post time to the whiteboard.
CONTINUE READINGPower Cleans EMOM for 8 mins perform 5 TNG reps Complete as many rounds as possible in 12 minutes of: 15 Handstand Push Ups 10 Toes to Bar 10 Burpee Box Jump Overs Post load and rounds to the whiteboard
CONTINUE READINGComplete as many reps as possible in 16 minutes of: 40 Handstand Push Ups 30 Kettlebell Swings 24/16 20 Overhead Squats 60/40 10 Burpee Muscle Ups 20 Overhead Squats 60/40 30 Kettlebell Swings 24/16 40 Handstand Push Ups Post total reps to the whiteboard
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24in 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time to the whiteboard
CONTINUE READINGPower Snatch 3-3-3-3-3 Touch and Go Complete 3 rounds for time of: 15 Deadlift 110/75 20 Lateral Burpees 10 Handstand Push Ups Post load and time to whiteboard.
CONTINUE READINGPower Clean 15 minutes to find a 5RM Complete as many rounds as possible in 20 minutes of: “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Or “Mary” 5 Handstand Push Ups 10 Pistol Squats 15 Pull Ups Post load and rounds to the whiteboard
CONTINUE READINGComplete as many reps as possible in 7 minutes of: 12 Power Cleans 70/50 20 Push Ups Rest 2 minutes then Complete as many reps as possible in 7 minutes of: 15 Handstand Push Ups 15 Chest to Bar Pull Ups Post total reps to the whiteboard
CONTINUE READINGSession times today are 5:30am, 5:00pm, and 6:00pm. Please see our website for the Christmas and New Years timetable. www.crossfitboss.com.au. Squat Clean 10 minutes to find a 1RM Complete 10 rounds of: 20 Double Unders 10 Handstand Push Ups 3 Squat Cleans 92.5/60 Post load and time to whiteboard
CONTINUE READING“12 Days of Christmas” 1 Power Snatch 70/45 2 Muscle Ups 3 Lateral Burpees 4 Power Cleans 70/45 5 Handstand Push Ups 6 Chest to Bar Pull Ups 7 Wall Balls 8 Box Jumps 30/24 9 Toes to Bar 10 Pistols 11 Kettlebell Swings 32/24 12 Thrusters 70/45 Post time to the whiteboard.
CONTINUE READINGPower Snatch 15 minutes to find a 1RM “Diane” 21-15-9 for time of: Deadlift 102.5/70 Handstand Push Ups Post load and time to the whiteboard
CONTINUE READING