Open Wod 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall Balls 90 Double Unders 30 Muscle Ups then Press 3-3-3-3 Post load and reps to the whiteboard
CONTINUE READINGPress 5-5-5-5-5 Complete 3 rounds for time of: 10 Overhead Squats 70/50 12 Pistol Squats 16/12 300m Run Post load and time to the whiteboard
CONTINUE READINGOpen from 8am to 10am for members only today. Check our website for our Christmas and New Year timetable. www.crossfitboss.com.au Press 5-5-5-5 Or Strict HSPU 4 x Max Effort 2 minute rest Complete as many rounds as possible in 10 minutes of: 5 Front Squat 60/40 10 Burpees 6″ target 15 Pull Ups Post load and […]
CONTINUE READINGPress 5-5-5 Push Press 3-3-3 Complete 3 rounds for time of: 15 Deadlifts 120/80 10 Pistols 16/12 7 Deficit Handstand Push Ups 4” Post loads and time to the whiteboard.
CONTINUE READINGS1: Press 5-5-5 @ 75% S2: Press EMOM complete 2 Presses at 55% for 8 minutes Complete as many rounds as possible in 12 minutes of: 10 Hang Power Clean 60/40 10 Ring Dips 10 Chest to Bar Pull Ups Post load and rounds to whiteboard
CONTINUE READINGNo sessions tomorrow due to the Ekka Show Day. S1: Press 3-3-3 @ 80% S2: Press EMOM for 8 minutes perform 3 reps at 60% For Time: 15 Deadlifts 100/70 18 Box Jumps 300m Run 12 Deadlifts 100/70 15 Box Jumps 300m Run 9 Deadlifts 100/70 12 Box Jumps 300m Run Post load and time […]
CONTINUE READINGS1 and S2: Press 15 minutes to find a 1RM Complete 4 rounds for time of: 3 Muscle Ups 8 Burpee Plate Jumps 10 Box Jump Overs 30/24 Post load and time to whiteboard
CONTINUE READINGS1: Press 5-5-5 @ 75% S2: Press 10×2 @ 65% (40sec rest) 3 rounds for time of: 12 Hang Power Clean 60/40 12 Lateral Burpees 80 Double Unders Post load and time to whiteboard.
CONTINUE READINGS1: Press 5-5-5 @ 75% S2: Press 2×3 @ 80% 2×2@ 85% Complete 5 rounds for time of: 150m Sandbag Run 9 Hang Power Snatch 50/30 10 Pistol Squats Post load and times to whiteboard.
CONTINUE READINGS1 & S2: Press 15 minutes to find a 1RM “Jackie” For Time: 1000m Row 50 Thrusters 20kg 30 Pull Ups Post load and time to whiteboard.
CONTINUE READING