Term 3 Holidays Week 1 WOD EMOM for 15:00 First: 12 push presses Second: 10 burpees Third: 8 toes-to-bar SKILL: 3x 1:00-2:00 plank 10 superman to hollow Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
CrossFit Effects - CrossFitPart: Metcon (Time)Three rounds of: Run 400 meters 25 Pull-ups/Hold 25 Kettlebell Swings 32kg 25 Pistol Squats
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 9 Clean & Jerk 135lbs 15 Handstand Push upsCF: Overhead Squat Pause (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Bench Press (1-1-1)CF: Clean (1-1-1)CF: Back Squat (1-1-1)Extra: Metcon (Time)25 HSPU 20 Cal Row 15 Wall Ball 12' 10 Pistol Squat 24kg 5 Muscle ups
CrossFit Effects - CrossFitCF: Metcon (Time)5 rounds: Run 400 meters 15 Clean 135lbs 20 Push-upsCF: Front Squat (5-5-5-5)OLY: Clean and Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 25 GHD Sits ups 15 KB Swings 32kg 500m RowCF: Shoulder Press (5-5-5-5)Extra: Metcon (Time)Five Rounds 20m Prowler 80kg 12 Alt DB Snatch 32.5kg