Archives

Monday Barbara 5 Rounds 20 Pull ups  30 Push ups 40 Sit ups  50 Squats  Rest 3 minutes between rounds   Tuesday Push press 3-3-3-3-3 Jack  20 minute AMRAP 10 Push Press 50/35kg 10 Kettlebell [...]

Monday A1) Bench press  5×5 A2) Single arm Dumb-bell row 5 x10 7 minute AMRAP 75 Double unders  10 Dumb-bell burpee box step overs 22/15kg rest 3 minutes  7 minute AMRAP 20/15 calorie row 10 [...]

Monday A) Bench press 10-8-6-6-6 B) Gorilla row 5×10  4 Rounds  3 minute AMRAP 500/450m row  Max muscle ups 2 minutes rest  Tuesday Box squat 5×5 3 Rounds  50 Wallballs 9/6kg 30 [...]

Monday Every 3 minutes x 5 50ft DB Front rack lunges 22/15kg 12 DB Thrusters 22/15kg In teams of 2  3000m row (Change every 500m) Tuesday Overhead squat 3-3-3-3-3 8 rounds  1:30 work 1:30 rest  [...]

Monday Power snatch  3-3-3-3-3 On a 20 minute Clock In 2 minutes row 30/24 calories  In the Next 2 minutes complete  12 Burpees over the bar + 6 Power snatch 50/35kg Repeat for 20 minutes  [...]

On Monday you still will have the chance to complete 20.1 also make sure you submit your scores by the end of the day. Monday Build to a heavy Power Clean & Push Jerk EMOM x 15 Min 1 – [...]

  Monday Push press 5-5-5-3-3-3 One set of strict pull ups between each set  Every 5 Minutes x 4 15 Burpees over the bar  20 Push press 50/35kg 60 Double unders Tuesday Box squat 5-5-5-5-5 [...]

The CrossFit Open has changed dates this year to October, so for the second Open of the year we will be running our community CrossFit Open Wods on Friday nights, starting October 11th. We [...]

Monday Thrusters 10-8-6-4-2 EMOM x 10 7 Thrusters 42/30kg + 7 Chest to bar pull ups Rest 5 minutes  EMOM x 10 3 Power cleans 3 Front squats 3 Push Jerks 70/45kg  Tuesday In teams of 2 200 Calorie [...]

Monday EMOM x 32 Min 1 – 15/12 Calorie row Min 2 – 7 Thrusters 42/30kg + 7 Box Jumps 24/20” Min 3 – 7 Chest to bar pull ups + 7 Burpees  Min 4 – Rest  Tuesday Minute 0 5 [...]