What is Crossfit?

What is CrossFit

Getting Started

Getting Started

Booking System

Intensity Booking System
formats

250714 Friday

Published on July 25, 2014, by

A – Shoulder Press 9 x 3 @ 50% with 30 sec rest between sets

B – 10 rnds
4 HSPU
6 T2B
100m Overhead med ball carry @ 15/10kg
20min time cap

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formats

240714 Thursday

Published on July 24, 2014, by

A – Box Squat to a 20″ box
12×2 @ 70% with 30 sec rest between sets

B – 7 Rnds
3 x sumo deadlift @ 65%
3 x muscle up
3 x db KB FR Squats @24/16kg

C – 4 x max rep hanging leg raises

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formats

220714 Tuesday

Published on July 24, 2014, by

A – Push Press 3RM

B – in pairs – AMRAP 20
10 (5/5) kb Push Press 24/16kg
10 pull ups
100m sprint

C – Hang Clean Shrugs 3×10-12 AHAP

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formats

210714 Monday

Published on July 24, 2014, by

A – 1RM max Deadlift

B – 1 set max reps dimel Deadlifts @70%

C – 20,15,10,5 OH Squats @50/30kg
20,40,60,80 Dbl Unders

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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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