PART A Back Squat 2 round of: 8 Reps @ 74% Rest 1 minute 6 Reps @ 79% Rest 1 minute 4 Reps @ 84% Rest 3 minutes PART B 4 Rounds for time 9 Power Cleans (70/50) 12...
CrossFit Bounce BBQ and Beers night is tonight! As soon as the CrossFit Open workout is complete we will be enjoying some food and a few drinks to celebrate another Open complete! Food will be supplied, BYO drinks. Please RSVP...
"GOAT DAY" “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups (anything you don't like, basically). These are the best days to turn perceived weaknesses into strengths. No better way to do...
PART A Every minute on the minute for 16 minutes (4 rounds) Minute 1 - 15/12 Calorie Row or Bike Minute 2 - 7 Deadlifts +7 Hand Release Push Ups Minute 3 - 12 Box Overs (24/20") Minute 4 -...
PART A Every 90 seconds for 7 rounds complete Snatch Pull + Low Hang Power Snatch + Hang Power Snatch PART B As many rounds as possible in 14 minutes of 40 Abmat Sit-ups 30 Alternating Dumbbell Snatch (22.5/15)...
In teams of 3 complete AMRAP in 30 minutes of: 100/75 Cal Row OR Bike 9 Rope Climbs 50 Power Cleans (52.5/35) Add 5/2.5kg to the Power Clean after completing each round
If you are training in the AM Classes you will complete the following workout. PART A Strict Press Every 90 seconds x 4 rounds 5 reps @ 75% PART B For time 21-18-15-12-9-6-3 Reps of Kettlebell Swing (24/16) Alternating Pistol...
"GOAT DAY" “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups (anything you don't like, basically). These are the best days to turn perceived weaknesses into strengths. No better way to do...