Thruster 15 minutes to find a 1RM For Time: 50 Pistol Squats 25 Dumbbell Snatches 30/20 50/35 Ring Dips 25 Dumbbell Snatches 30/20 50 Pistol Squats Post load and time to the whiteboard.
CONTINUE READINGMembers please see our updated schedule over this holiday period. Normal hours as of 5th of January. 12 Days of Christmas 2014 1. Thruster 60/40 2. Pull Ups/Bar Muscle Ups 3. Clean and Jerk 60/40 4. Lateral Burpees 5. Deadlifts 60/40 6. Wall Balls 11/10 7. Chest to Bar Pull Ups 8. Handstand Push Ups […]
CONTINUE READINGFront Squat 3-3-3-3 Across “Fran” 21-15-9 Thrusters 42.5/30 Pull Ups Post load and time to the whiteboard
CONTINUE READINGThruster 12 minutes to find a 3RM Complete as many rounds as possible in 12 minutes of: 15 Front Squats 60/40 12 Toes to Bar 50 Double Unders Post load and rounds to the whiteboard
CONTINUE READINGPower Snatch 3-3-3-3 Increase 10-9-8-7-6-5-4-3-2-1 for time of: Thrusters 60/42.5 Burpee Post load and time to the whiteboard
CONTINUE READINGThruster 12 minutes to find a 3RM Complete as many rounds as possible in 15 minutes of: 12 Thrusters 45/30 15 Kettlebell Swings 24/16 12 Ring Dips Post load and rounds to the whiteboard
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 READINGOverhead Squat 3-3-3-3 @ 75% with 2 sec Pause “Jackie” For Time: 1000m Row 50 Thrusters 20/15 30 Pull Ups Post load and time to the whiteboard
CONTINUE READINGS1: Hang Squat Clean 3-3-3 @ 80% S2: Hang Squat Clean EMOM perform 2 reps for 8mins @ 70% Complete as many reps of the Thruster/Pull Up ladder in 10 minutes: 2 Thrusters 60/40 4 Pull Ups 30 Double Unders 4 Thrusters 60/40 6 Pull Ups 30 Double Unders 6 Thrusters 60/40 8 Pull Ups […]
CONTINUE READINGComplete 2 rounds for time of: 30 Kettlebell Swings 24/16 10 Thrusters 70/50 20 Knees to Elbow 10 Power Cleans 70/50 30 Pull Ups 10 Overhead Squats 70/50 Post time to whiteboard.
CONTINUE READING