Term 2 Week 1 WOD 20 box jumps 12 thrusters 12 Knee Raises Rest 2:00 20 box jumps 9 thrusters 9 Knee raises Rest 1:00 20 box jumps 6 thrusters 6 knee raises SKILL: 3x 3 Broad Jumps Max handstand push-ups or wall walk ups Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm [...]
Term 2 Week 1 WOD AMRAP in 12:00 3 strict pull-ups 3 push-ups 6 toes-to-bar 12 burpees 100m run SKILL: 3x 30 single leg jumps 10 lunge jumps 10-30 second side plank each side Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
CrossFit Effects - CrossFitCF: Bench Press (5-3-3-1-1-1)CF: Metcon (Time)5 Rounds 50 Double Unders 21 Pull ups 15 GHD Sit ups Rest 2 MinExtra: Metcon (Time)3 rounds 20m Walking Lunge 20 Alt Pistol Squats 20 Push upsOLY: Snatch (1-1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 60-50-40-30-20-10reps Pistol Squats SDLHP 53/35kg Push Press
CrossFit Effects - CrossFitCF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOLY: Snatch Balance (3-2-2-1-1-1)OLY: Hang Snatch (3-2-2-1-1-1)
CrossFit Effects - CrossFitCF: Push Jerk (3-3-3)Achieve a 3 Rep MaxCF: Front Squat (3-3-3)At 80-85% 3 set of 3CF: Deadlift (3-3-3)At 80-85% 3 Set of 3Extra: Metcon (Time)1 Peg Board 15m Handstand walk 1 Peg Board 10m Handstand walk 1 Peg Board 5m Handstand walk