Fitness Overhead Squat 3-3-3-3-3 (2sec Pause) Across For Time: 20 Dumbbell Thrusters 15/10 30 Pull Ups 30 Push Ups 20 Dumbbell Thrusters 15/10 600m Sandbag Run 20/10 Performance Overhead Squat Build to a 3RM For Time: 30 Box Jumps 15 Chest to Bar Pull Ups 15 Power Clean 80/47.5 24 Box Jumps 12 Chest to […]
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Push Press + 30 sec Hollow Body Hold Complete as many rounds as possible in 13 minutes of: Buy in: 400m Plate Carry 10/5 12 Overhead Plate Lunge 10/5 10 Sumo Deadlift High Pull 42.5/30 12 Push Ups Performance Press 2-2-2-2-2-2-2 Across Complete 3 rounds of: 400m Run 15 […]
CONTINUE READINGFitness 4 sets: 6 Strict Pull Ups + 10 Push Ups For Time: Buy in: 700m Row –then— 4 rounds of: 12 Burpees 15 Kettlebell Swings 24/16 Performance Push Jerk 2-2-2-2-2-2 Increasing For Time: 60 Wall Balls 30 Overhead Squats 60/40 30 Hang Clean and Jerk 60/40 Post load and scores to the whiteboard.
CONTINUE READINGThe gym is open today for Open Gym hours between 5am – 8am and 4:30pm and 6:30pm for members and visiting CrossFitters, and we will return to normal hours on the 3rd of January. “Loredo” 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges 400m Run Post time 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 Every 2 mins for 4 sets of: 10 Deadlifts + 20-30sec Handstand Hold Complete as many rounds as possible in 12 minutes of: 200m Farmers Walk 20/15 14 Push Ups 16 Butterfly Sit Ups Performance Back Squat 4×5 @80-85% For Time: 5 Rope Climbs 15ft 40 Push Ups 50 Kettlebell Swings 24/16 60 Wall […]
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Push Press + 20-30sec Hollow Body Hold Complete as many rounds as possible in 13 minutes of: 10 Deadlifts 80/55 10 Box Jumps 20 Air Squats Performance Push Press 2-2-2-2-2 Increasing Complete 5 rounds for time of: 30 Air Squats 20 Push Ups 10 Sumo Deadlift High Pull 50/35 […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 9 Push Ups 15 Dumbbell Snatch 30/20 21 Air Squats 350m Run Post rounds to comments.
CONTINUE READINGFitness Every 2 minutes for 10 minutes of: 8 Back Squats + 30secs Supine Plank Hold Complete 3 rounds for time of: 10 Deadlifts 75/50 15 Push Ups 50 Double Unders 5 Deadlifts 75/50 10 Push Ups 25 Double Unders Performance Front Squat 2-2-2-2-2 @85% Complete 5 rounds for time of: 18 Box Jumps 6 […]
CONTINUE READINGFitness EMOM for 10 minutes: 1st minute: 5 Push Press 2nd minute: 40 Double Unders Complete as many rounds as possible in 12 minutes of: 9 Push Ups 12 Air Squats 15 Kettlebell Swings 24/16 Performance Press 3-3-3-3 @75% Complete as many rounds as possible in 13 minutes of: 10 Handstand Push Ups 15 Box […]
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