What is Crossfit?

What is CrossFit

Getting Started

Getting Started

Booking System

Intensity Booking System
formats

180714 Friday

Published on July 18, 2014, by

A – 1RM Press

B – 1 set max reps @ 70%
once gone to failure 5 push-press

C – Ring/Box Dips (between 2 boxes)
3x max reps attempts with a 2 min rest between sets

D – L sit hold – total of 3 mins

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formats

170714 Thursday

Published on July 17, 2014, by

A – EMOM 8
3 Front Squats 80/50
3 Ball slams 15/10

B – in pairs
AMRAP 15
2 Hang Cleans 60/40
4 T2B
6 Walking Lunges

Partner 2 may not move till partner 1 is off the station in front.

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formats

150714 Tuesday

Published on July 14, 2014, by

A – 1RM Bench Press

B – 1 set Max Reps @ 70%
(once gone to failure partner assists for 3 more reps)

C – Handstand Walks and Progressions

D – Nicole

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formats

140714 Monday

Published on July 14, 2014, by

A – 1RM Back Squat

B – 1RM Power Clean

C – 1 set max rep Back Squat @ 70%
(once gone to failure partner assists for 3 more reps)

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formats

11.07.14 Friday

Published on July 10, 2014, by

A – Dragon Cross

B – 2 min on each station
Sledge Strikes
10 m Shuttles
Burpee Ball Slams
Double Under’s
1 min rest
2 Rnds

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formats

10.07.14 Thursday

Published on July 9, 2014, by

A – Goblet Squats 3×5 with a 3 sec pause at the bottom 24/16
Work on positioning at the bottom of the Squat

B – Pistols 4 x 6 per leg

C – 21-15-9
Hang Power Clean 40/25
T2B

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formats

8.07.14 Tuesday

Published on July 7, 2014, by

A – 5 Rnds
Max rep strict pullups
2 min rest between Rnds

B – 2 min AMRAP
3 HSPU
3 Tuck Jumps
1 min rest
2 min AMRAP
3 Push Press 50/30
3 Swings 24/16
1 min rest
2min AMRAP
3 wall ball
3 Burpee

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formats

7.07.14 Monday

Published on July 7, 2014, by

A – 10 mins lateral plank walks. If you rest, knee goes down or you stand up there is a 10 burpee penalty before you go back in.

B – Helen – 3 rounds

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formats

1.07.14 Tuesday

Published on July 7, 2014, by

AMRAP 10 – 3 x power cleans @ 80/50kg, 6 x diagonal T2B and 9 x box jump overs

straight in to

AMRAP 10 – 100m sprint, 5 x burpees and 10 x kb swings @ 32/24kg

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formats

27.06.14 Friday

Published on July 7, 2014, by

50 box jumps 24/20″
50 pull ups
50 kb swings 24/16kg
50 walking lunges
50 kte
50 push press 60/35kg
50 ball slams 10/7kg
50 wall ball 10/7kg
50 burpees
50 double unders
1km run

for time

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