• Saturday Apr 21, 2018

    Saturday, Apr 21, 2018

    For time:
    21 OHS 43kg (29kg)
    42 Pull-ups
    15 OHS 43kg (29kg)
    30 Pull-ups
    9 OHS 43kg (29kg)
    18 Pull-ups

  • Friday Apr 20, 2018

    Friday, Apr 20, 2018

    6-6-6-6-6

    Weighted Bridge Hold x 2 mins

    Rest 1 minute.

    Weighted Bridge Hold x 2 mins + Side Bridge x 1min / side


    Push up
    6-6-6-6
    *challenging option for you
    Could be hands & feet on plates. Plates on back. Knee, toes, clapping. Get creative.


    8min AMRAP:
    5 strict

    Burpee
    One of the most loathed movements by CrossFiters, it may actually be one of the most beneficial movements to your cardiovascular endurance and training. With a complex group of flexion and extension components, the burpee transfers to so many other movements performed in CrossFit workouts. The ultimate in movements? perhaps not, but don\'t underestimate the power of the burpee. Learn to love it and it will look after you.
    s
    20 double unders
    150m row/300m bike/3 laps prowler push 70kg (45kg)
    *Your choice of final movement.

    2-2-2-2-2

    6-6-6+

    * The '+' indicates do more than 6 reps on your last set if you can.

  • Thursday Apr 19, 2018

    Thursday, Apr 19, 2018

    21-18-15-12-9 -6-3 reps for time of:
    Wall Balls 20lbs 14lbs
    KB Swings 32kg (24kg)

    * Buy in to each round with 3 Power Snatch 75kg (50kg) *


    3-3-3-3-3

  • Wednesday Apr 18, 2018

    Wednesday, Apr 18, 2018

    Tabata Mash-up For Max Reps of:
    -Shoulder to OH 42.5kg (30kg)
    -V-Ups


    1km Row Time Trial

    15 Squat Cleans 100kg (70kg)

    Rest 2 minutes.

    40

    Burpee
    One of the most loathed movements by CrossFiters, it may actually be one of the most beneficial movements to your cardiovascular endurance and training. With a complex group of flexion and extension components, the burpee transfers to so many other movements performed in CrossFit workouts. The ultimate in movements? perhaps not, but don\'t underestimate the power of the burpee. Learn to love it and it will look after you.
    Box Jumps 24” (20”)

    Rest 2 minutes.

    20 Dead Ball Ground to Shoulder 65kg (45kg)

    Rest 2 minutes.

    30 Cal Assault bike .

  • Tuesday Apr 17, 2018

    Tuesday, Apr 17, 2018

    Deadlift
    2-2-2-2-2


    Deadlift
    At 80% of your heaviest successful set of 2, complete 3 sets for max reps.


    Deadlift
    2-2-2


    12min AMRAP:
    10 KB Deadlift 32kg (24kg)
    20m walking lunge
    30m bear crawl


    5 - 7 sets of:
    Off Blocks:
    Hang Power Snatch x 2 + Snatch Balance

    * For Speed and Position. Keep Load Sub-maximal. Should be nowhere near any fails! *


    5-5-5-5

  • Monday Apr 16, 2018

    Monday, Apr 16, 2018

    3 sets for max reps of the following superset:
    Ring Push-up
    Ring Row


    AMRAP in 8 mins of:
    5 DB Hang Squat Clean

    Power Clean
    Combining a front squat with an overhead press, thrusters give new meaning to the concept of the compound, multi- joint exercise.
    s 22.5kg (15kg)
    10 Box Jumps 24” (20”)
    10 Toes to Bar

    Max reps DB Snatch 22.5kg (15kg) in 2 mins

    * No rest between parts B and C! *


    2-2-2-2-2

  • Sunday Apr 15, 2018

    Sunday, Apr 15, 2018

    Have a great Sunday!