Complete as many rounds as possible in 18 minutes of: 300m Run 5 Deadlifts 50/30 5 Front Squat 50/30 5 Push Jerk 50/30 While one partner is running the other partner is completing the complex. Once that partner finishes the 300m they will then swap and take over from where their partner left off. Post […]
CONTINUE READINGFront Squat 6-6-6-6 21-15-9-21 for time of: Sumo Deadlift High Pull 50/30 HR Push Ups 300m Run Post load and time to the whiteboard.
CONTINUE READINGPush Press 3-3-3-3-3 Across Complete as many rounds as possible in 15 minutes of: 400m Run 20 Front Rack Lunges 50/30 20 Push Ups Post load and rounds to the whiteboard
CONTINUE READINGPower Clean EMOM for 10 minutes 2 reps @ Heaviest weight possible For Time: 300m Run 2 x 24kg/16kg 30 Thrusters 42.5/30 300m Run 2 x 24kg/16kg 20 Thrusters 50/35 300m Run 2 x 24kg/16kg 10 Thrusters 60/42.5 Post load and time to the whiteboard
CONTINUE READINGFor Time: 800m Run 30-20-10-5 Chest to Bar Pull Ups Box Jumps Note: 800m run is before each round Post time 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 READINGPartner WOD For time: 500m Run Front Rack Lunges 60/40 500m Run Front Rack Walk then 10 Shoulder to Overhead 60/40 500m Run Front Rack Lunges 60/40 500m Run Front Rack Walk then 10 Shoulder to Overhead 60/40 Post time to comments
CONTINUE READINGPush Jerk 3-3-3-3 Touch and Go Complete as many rounds as possible in 10 minutes of: 150m Run 10 Dumbbell Snatch L 30/20 10 Dumbbell Snatch R 30/20 20 Wall Balls Post load and rounds to the whiteboard
CONTINUE READING“Partner Fran” For Time: 800m Partner Run 21 Thrusters 42.5/30 21 Pull Ups 15 Thrusters 42.5/30 15 Pull ups 9 Thrusters 42.5/30 9 Pull Ups 400m Partner Run 21 Thrusters 42.5/30 21 Pull Ups 15 Thrusters 42.5/30 15 Pull ups 9 Thrusters 42.5/30 9 Pull Ups 800m Partner Run Post time to comments.
CONTINUE READINGPlease see our website for the Christmas and New Years timetable. www.crossfitboss.com.au. Only open sessions for members only today 7am-9am and 4pm-6pm. Thruster 5-5-5-5-5 90sec rest Complete 5 rounds for time of: 6 Power Cleans 92.5/60 20 Wall Balls 300m Run Post load and time to the whiteboard
CONTINUE READING