“Fran” 21 – 15 – 9 for time: Thrusters 45kg (30kg) Pull Ups Post time to comments. Option B:- 21 – 15 – 9 for time: Thrusters – scale as required Pull Ups Post time to comments. Option C:- 21 – 15 – 9 for time: Thrusters – scale as required Pull Ups – Jumping [...]

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15 rounds for distance of: Sprint 20 seconds Rest 40 seconds Start each round at previous round’s end point. Post total distance to comments. CrossFit.com Tuesday 100817 CFX Gym open 10am – 11am

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Rest Day! Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing. Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it. The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal. Today work: [...]

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“Jason Marks” 3 rounds for time of: 21 Pull ups 15 Push Press 60kg 9 Deadlift 100kg Run 400m Option:- B 3 rounds for time of: 21 Pull ups – scale as required 15 Push Press – scale as required 9 Deadlift – scale as required Run 400m Option:- C 3 rounds for time of: [...]

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Option A:- 21 – 15 – 9 for time: HSPU Run 400m Option B:- 21 – 15 – 9 for time: HSPU – (Plate – inverted) Run 400m Option C:- 15 – 12 – 9 for time: Seated Press – Seated on ground. Run 400m Post time to comments. Re-Gen Performance Workshop 6 – 8pm [...]

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Clean and Jerk 1 – 1 – 1 – 1 – 1. Rest 3 – 5 minutes between attempts. Utilize as many sets as required for a warm up, the 5 singles should be done at near max load. Post load for each attempt to comments. Congratulations to Ben Turner for breaking a 5 year [...]

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Rest Day! Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing. Work one of your weaknesses ie:- Snatch, HSPU, Muscle ups, if it is a chink in your Armour work on it. The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal. Today work: [...]

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Snatch Balance 3 – 3 – 3 – 3 – 3 – 3 – 3. 3 minutes rest between attempts. Rest 5 minutes Complete as many rounds as possible in 12 minutes of: 10 Ring dips 10 double unders 10 KB swing 24kg (16kg) Post rounds to comments.

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Option A:- 10 Rounds 200m Row 3 Deadlifts 140kg Option B:- 10 Rounds 200m Row 3 Deadlifts 100kg Option C:- 10 Rounds 200m Row 3 Deadlifts 70kg Post results to comments. CFX Gym open 10am – 11am

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Cleans Option A: 2 – 2 – 2 – 2 – 2. Rest 3 minutes between lifts Option B & C: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between lifts Rest 5 minutes “Mary” Complete as many rounds as possible in 20 minutes of: 5 HSPU 10 Pistols 15 Pull [...]

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