Tag

CrossFit

LIFT: Bench Press – 5 x 5 WOD: 12 min AMRAP 2 Hang Squat Clean @ 135/95 (unbroken) 8 Pull ups BENCHMARK: Team Challenge X...

LIFT: Back Squat – 5 x 5 WOD: 100 Burpees for time

SKILL: Rowling for Burpees – 3 sets WOD: 3X 5 Deadlift @ 225/185 7 C2B Pull ups 9 Goblet Squat @ 24/16 kg Complete 3...

LIFT: 10 min EMOM 1 squat snatch + 2 power snatch @ 85% 1RM WOD: Partners complete A) 200m Run B) AMRAP slingshots @ 16/12...

LIFT: OH Squat – 5 x 3 WOD: 20-18-16-14-12-10-8-6-4-2 DB Suitcase Lunge Steps @ 50/35 5 Pull ups between sets

Labour Day Team WOD 3 Person Team will complete 3 Rounds for Time Person A) Row 20 Calories Person B) HS Hold / Plank Hold...

SKILL: HSPU drills: 30 sec HS Hold + 5 Negatives WOD: 1 Mile Run 100 KB Swings @ 24/16 kg 2 Km Row

LIFT: OH Squat – 5 x 3 WOD: “Saved By The Barbell” Community Wide Workout to benefit Kids 3 Rounds for Max Reps of: 1...

LIFT: Front Squat – 5 x 3 WOD: 4 Rounds 200m Run 15 pull ups 10 alt. pistols

SKILL: 3 x 200m Sprints WOD: Tabata T2B Rest 2 min Tabata Hollow Rock Rest 2 min Tabata sit ups