Wed 020518
CrossFit Effects - CrossFitCF: Front Squat (5-5-5-5-5)At approx 75-80% of 1RMCF: Metcon (Time)Run 400m 15 Deadlfts 225lbs 15 HSPU Run 200m 12 Deadlifts 12 HSPU Run 200m 9 Deadlifts 9 HSPU Run 400mOLY: Clean and Jerk (1-1-1-1-1-1)
Tue 010518
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Reps)AMRAP 20 min 3,6,9,12,15,18,21 reps T2B Power Cleans 135lbs Bar Facing BurpeeCF: Deadlift (3-3-3-3)Achieve a 3 rep maxXtra: Metcon (Time)3 Rounds 10m Handstand Walk 30m Prowler 100kg
Kids Wednesday 160518
Term 2 Week 3 WOD 5 x AMRAP in 5:00 7 Pullups 14 Front Squats 7 push-ups 14 Overhead Squats SKILL: 3 wall walks 20 situps Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Kids Monday 140518
Term 2 Week 3 WOD 5 Rounds 100m sprint 5 box jumps 10 burpees 5 Power cleans 10 push press 2:00 rest between SKILL: Handstand practice Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Kids Wednesday 090518
Term 2 Week 2 WOD 3:00 Max burpees Rest 2:00 2:00 Max mountain jumpers Rest 2:00 1:00 Max tuck jumps SKILL: 3x 10-30 second hollow hold 6 single-arm dumbbell presses with 2-second hold at top 10-30 second bar hold Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please [...]
Kids Monday 070518
Term 2 Week 2 WOD 5 rounds 20m bear crawl 10 strict pull-ups 15 push-ups 20 sit-ups Rest 1 minute Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]