HAPPY AUSTRALIA DAY In teams of 4: 8 minutes to find a 2RM Thruster –2 minute transition then– Complete as many rounds as possible in 20 minutes of: Station 1: 18 Kettlebell Swings 24/16 Station 2: 10 Lateral Burpees Station 3: 15/12 Pull Ups Station 4: Rest One person working at each station. You must […]
CONTINUE READINGFitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 15 minutes: 15 Air Squats 12 Box Jump Overs 9 Pull Ups 6 Burpee Box Jumps 200m Run Performance Back Squat 5@80% 3@85% 2@90% 1@95% Complete 3 rounds for time of: 9 Dumbbell Squat Clean 25/15 15 Deadlift 105/75 21 Burpees Post load and […]
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. 4 rounds for time of: 20 Pull Ups 20 Box Jump Overs 20 Kettlebell Swings 24/16 20 Burpees Post load and […]
CONTINUE READING12 Days of Christmas 2016 (Partner) For Time: 1 Partner 100m Run 2 Rope Climbs 15ft 3 Ground to Overhead 80/55 4 Dumbbell Thrusters 25/15 5 Kettlebell Swings 32/24 6 Synchro Lateral Burpees 7 Partner Deadlifts 80/55 8 Wall Balls 9 Handstand Push Ups + Handstand Hold 10 DB Snatches (Each) 30/20 11 Bar Muscle […]
CONTINUE READING“Test Week” 18 minutes to find a 3RM Deadlift “Helen” (15min Cap) 3 Rounds for time: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift 2-2-2-2-2 Increasing For Time: Buy in: 50 Pull Ups 30 Thrusters 40/25 25 Lateral Burpees 20 Thrusters 45/30 25 Lateral Burpees 10 Thrusters 50/35 Performance Deadlift 2-2-2-2-2 Increasing For Time: Buy in: 50 Pull Ups 30 Thrusters 50/35 25 Lateral Burpees 20 Thrusters 60/40 25 Lateral Burpees 10 Thrusters 70/45 Post load and […]
CONTINUE READINGFitness Front Squat 2-2-2-2-2 Across “Josh” For time of: 21 Overhead Squats 42.5/30 42 Pull Ups 15 Overhead Squats 42.5/30 30 Pull Ups 9 Overhead Squats 42.5/30 18 Pull Ups Performance Front Squat 2×2@90-95% 4×1@95-100% “Josh” For time of: 21 Overhead Squats 42.5/30 42 Pull Ups 15 Overhead Squats 42.5/30 30 Pull Ups 9 Overhead […]
CONTINUE READINGFitness Bench Press 15 minutes to build to a heavy triple “Tyler” (Modified) 5 rounds for time of: 10 Pull Ups 21 Sumo Deadlift High Pulls 35/20 Performance Bench Press 15 minutes to build to a heavy single “Tyler” 5 rounds for time of: 7 Muscle Ups 21 Sumo Deadlift High Pulls 42.5/30 Post load […]
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 […]
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