Fitness 5 sets of: 5 Push Press + 8 Bent Over Row Rest 1 minute Complete 4 rounds for time of: 25 Butterfly Sit Ups 14 Dumbbell Snatch 20/12.5 8 Overhead Squats 40/25 Performance Bench Press 2-2-2-2-2 Across For time: 18 Box Jumps 30/24 36 Handstand Push Ups 600m Sandbag Run 36 Pistols 18 Box […]
CONTINUE READINGFitness Push Press 10-8-6-4-2 Complete as many rounds as possible in 13 minutes of: Buy in: 200m Farmers Carry 25/15 21 Kettlebell Swings 24/16 15 Butterfly Sit Ups 9 Hand Release Push Ups Performance Push Press 10RM For Time: Buy in: 600m Run –then– 3 rounds of: 15 Hang Power Snatch 50/35 15 Lateral Burpees […]
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” 1RM Power Clean (15min Cap) 3 minute transition 1RM Push Press (13min Cap) 3 minute transition 1km Row for time Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 2-2-2-2-2 Increasing 3 x 4 minute rounds of: 15 Wall Balls 10 Sumo Deadlift High Pulls 30/20 10 Push Ups Rest 1 minute Performance Push Press 2-2-2-2-2 Increasing 3 x 4 minute rounds of: Buy in: 30 Wall Balls –Then AMRAP in remaining time of:– 10 Sumo Deadlift High Pulls 42.5/30 10 […]
CONTINUE READINGFitness Push Press 3-3-3-3-3-3 Increasing “Power Elizabeth” 21-15-9 for time: Power Cleans 50/30 Ring Push Ups Performance Push Press 2×3 @85% 1×2@90% 1×2@95% “Power Elizabeth” 21-15-9 for time: Power Cleans 60/40 Strict Ring Dips Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 2-4-6-8-10 Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 12 Kettlebell Swings 24/16 9 Push Ups Performance Push Press 3×3 @85% 2×2@90% 2 rounds for time of: 125 Double Unders 15 Overhead Squats 70/45 15 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Bench Press 10-8-6-4-2 Complete 4 rounds for time of: 300m Row 15 Push Press 40/25 15 Kettlebell Swings 24/16 Rest 1 minute Performance Press 3×3 @85% 2×2@90% For Time: 15-12-9 Hang Power Clean 70/45 Toes to Bar Then 12-9-6 Shoulder to Overhead 70/45 Kettlebell Swing 32/24 Post load and scores to the whiteboard.
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