Term 4 Week 10 WOD Mystery WOD Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected] Just a reminder that kids classes over the holidays will off. They will start again around mid/late January.
Term 4 Week 10 WOD 5x3 minute AMRAPs 12 hang cleans 15 pushups 18 situps SKILL: Strict Pullups Max bar hang Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected] Just a reminder that kids classes over the holidays will off. They will start again around [...]
Term 4 Week 9 WOD 5 Rounds 12 Knee Raises 15 Fronts Squats 12 Pushpress 15 tuck jumps SKILL: Wall Walks Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected] Just a reminder that kids classes over the holidays will off. They will start again around [...]
Term 4 Week 9 WOD 12 Minute AMRAP 21 Pullups 15 Deadlifts 9 Burpee Box jumps SKILL: 3x 15 sit-ups 30 second plank Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected] Just a reminder that kids classes over the holidays will off. They will start [...]
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Three Rounds 15 Deadlifts 135lbs 12 Squat Cleans 9 Push Press Run 400mExtra: Metcon (Time)10m DB OH Walking Lunge 20kg 30 DBCleans 10m DB OH Walking Lunge 15 Bar Muscle ups 10m DB OH Walking Lunge 20 DB Cleans 10m DB OH Walking Lunge 10 Bar Muscle [...]
CrossFit Effects - CrossFitCF: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCF: Annie (Time)50-40-30-20-10 Double-unders Sit-upsCF: Behind The Neck Jerk (1-1-1-1-1)Oly: Overhead Squat (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)