Fitness For Time: 200m Plate Carry 20/15 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 200 Double Unders 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 400m Plate Carry 20/15 Performance Tall Snatch 3×3 Power Snatch + Snatch 6x(1×1)@75% Jerk from Rack 6×3@70% Hang Snatch Pull 5×3@90% Post load and scores […]
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 Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 10 Hang Power Cleans 45/30 15 Toes to Bar 25 Wall Balls Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 9 Toes to Bar 9 Box Jumps 9 Overhead Squats 42.5/30 15 Toes to Bar 15 Box Jumps 15 Overhead Squats 42.5/30 21 […]
CONTINUE READINGFitness For Time: 50 Burpees 50 Wall Balls 50 Deadlifts 80/50 1km Run 25 Burpees 25 Wall Balls 25 Deadlifts 80/50 Performance Muscle Snatch 3×3 Snatch 5@70%, 5@75%, 5@80% Power Clean and Jerk 4(1+2)@70% Snatch High Pull 5×3@95% Post load and scores to the whiteboard.
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 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 READINGFitness Power Clean 3-3-3-3-3 Across Complete as many reps in the 10 minute ladder of: 10 Wall Balls 10 Box Jump Overs 5 Deadlifts 70/45 15 Wall Balls 15 Box Jump Overs 10 Deadlifts 70/45 20 Wall Balls 20 Box Jump Overs 15 Deadlifts 70/45 25 Wall Balls 25 Box Jump Overs 20 Deadlifts 70/45…. […]
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 […]
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 15 Toes to Bar 20 Wall Balls 25 Box Jumps 400m Run Performance Muscle Snatch 3×3 Snatch 2×3 @80% 3×2 @85% Hang Power Clean 2@80% 2×1@85% 2×1@90% Clean Pull 4×3 @110% Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat 3-3-3-3-3-3 Increasing Complete 3 rounds for time of: 30 Wall Balls 30 Kettlebell Swings 24/16 Performance Back Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% 6 rounds for time of: 12 Kettlebell Swings 24/16 9 Handstand Push Ups 6 Hang Clean Thrusters 50/35 Post load and scores to the whiteboard.
CONTINUE READING