Week 42 – 2019
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 – [...]
Week 41 – 2019
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 [...]
Week 40 – 2019
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 [...]
Week 39 – 2019
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 [...]
Week 38 – 2019
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 [...]
Week 37 – 2019
Monday Pause Front Squat (3 second pause) 3-3-3-3-3 Every 6 minutes x 3 20 Wall balls 9/6kg 20 Kettlebell swings 24/16kg 20 Box jump overs 20/15 calorie row Tuesday Push press 10-8-6-4-2 12 [...]
Week 36 – 2019
Monday Thruster 10-8-6-4-2 800m Run 50 Thrusters 35/25kg 800m Run 25 Bar facing burpees 800 m Run 50 Thrusters 35/25kg Tuesday EMOM x 5 5 Touch & go power snatch 4 round In a 4 minute [...]
Week 35 – 2019
Monday Push press 6-6-4-4-2-2 One set of strict pull ups after each set Every 6 minutes x 4 30/25 Calorie row 20 Dumb-bell push press 22.5/15kg 15/12 Calorie bike Tuesday Build to a heavy squat [...]
Week 34 -2019
Monday Front Squat 10-8-6-4-2 7 Round 200m run 7 Chest to bar pull ups 7 Front squats 60/40kg 7 Push jerks 60/40kg Tuesday Handstand walk Practice EMOM x 20 Min 1 – 15 toes to bar Min 2 [...]
Week 33 – 2019
Monday EMOM x 10 Odd – 3 pause front squat (3 second pause) Even – 7 strict pull ups EMOM x 20 Min 1 – 20 Wall balls 9/6kg Min 2 – 15/12 calorie bike Min 3 – 20 [...]
