Wednesday 30th April

MG Bench Press
5 x 5

Tuesday 29th April

4 rounds:
3 minutes on/3 minutes off:
10 Deadlifts (60/40kg)
10 Push Presses (60/40kg)
10 Box Jumps
10 Wall Balls (9/6kg)

Monday 28th April

HB Back Squat
5 x 5

Saturday 26th April

For time:
15-10-5
Hang Clean Thrusters (60/40kg)
Box Jumps
Toes-to-Bar
100m Run

Thursday 24th April

25 minute AMRAP:
In Pairs (complete a full round before swapping)
5 Pull-ups
10 Power Cleans (50/35kg)
15 Bar Burpees

Wednesday 23rd April

For time:
50/40/30/20/10 Abmat Sit-ups
200m Run
1/2/3/4/5 Rope Climbs

 

 Congrats to Cheryl 3rd in Australia in the Open 2014.

Tuesday 22nd April

CROSSFIT TOTAL

Saturday 19th April

“Kalsu +”
100 Thrusters (60/40kg)
5 Bar Burpees EMOM

Thursday 17th April

3 times through:
3 rounds of:
3 Power Cleans (60/40kg)
6 Push-ups
9 Squats
Run at the end of the 3rd round then rest 1 minute

Wednesday 16th April

Max NG Bench Press

Tuesday 15th April

For Time:
40 Burpees
40 Double Unders
30 Pull-ups
30 Double Unders
20 Handstand Push-ups
20 Double Unders
1 x Block Run

Monday 14th April

Max HB Back Squat (Box)

Saturday 12th April

12 minute AMRAP:
3,6,9,12,…
Deadlift (50/35kg)
Power Clean (50/35kg)
Thrusters (50/35kg)

Friday 11th April

10 Rounds for time:
5 Pull-ups
10 Box Jumps
20m Bear Crawl

Thursday 10th April

EMOM 20 minutes:
ODD: 1 Power Clean + 1 Pwr Clean from knee + 1 Pwr Cleann from hip + 1 Split Jerk
EVEN: 10 Plate Twists (20/15kg)

Wednesday 9th April

NG Bench Press
5 x 3

Tuesday 8th April

10 rounds:
1 minute on/1 minute off
10 Russian Swings (32/24kg)
10 Wall Balls (9/6kg)
10 Toes to Bar

Monday 7th April

HB Back Squat (Box)
5 x 3

Saturday 5th April

3 rounds for time:
10 Push Press (50/35kg)
15 Power Snatch (50/35kg)
20 Wallballs (9/6kg)
1 Block Run

Friday 4th April

For time:
21-15-9
Thrusters (50/35kg)
Double Unders (2:1)
….then 300m Row

Thursday 3rd April

14 minute AMRAP:
1,2,3,4,5 Deadlifts (100/70kg)
100m Sprint
1 Rope Climb

Wednesday 2nd April

Bench Press
5 x 5

Tuesday 1st April

7 rounds:
2 minutes on/off:
6 Power Cleans (70/45kg)
12 CTB Pull-ups
18 Box Jumps

Monday 31st March

HB Back Squat (Box)
5 x 5