30 Mar 2018

Partner Workout
For Time
400-m Single-Arm Carry 32/24
40 Hang Power Cleans 45/35
40 Synchronised Air Squats
400-m Single-Arm Carry
30 Hang Power Cleans
60 Synchronised Air Squats
Beaver Single-Arm Carry
Swap between partners as needed

29 Mar 2018

Closed today for Good Friday Public Holiday

28 Mar 2018

Part 1)
Co-ordination work

Part 2)
4 x 10/10 Back Rack Lunges

Part 3)
3 rounds
400m Run
20 TTB
12 Db Hang Clean & Jerks 22.5/15 (6 e.s.)

27 Mar 2018

Bent Arm Strength

then

Team AMRAP 7 minutes
Burpee Box jump over Indian file

26 Mar 2018

New Straight Arm cycle

then

Partner workout!

26 Mar 2018

The CrossFit Open 18.5 (12.5 & 11.6 repeat)

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

23 Mar 2018

Handstands

then..

10 minute AMRAP
2 Bar Muscle Ups (Rx+: ring)
4 Handstand Push-Ups
8 KB Snatch @ 24kg/16kg

22 Mar 2018

20 minute EMOM
Odd: 3 Power Cleans
Even: 3 Thrusters

then

4 Rounds
5/5 Weighted pistols
12 Back extensions

21 Mar 2018

Bent Arm Strength

then…

5 minute AMRAP:
35 Double Unders
9 Sit ups

20 Mar 2018

Part 1)
Co-ordination skills

Part 2)
4 x 10/10 Back Rack Lunges

Part 3)
4 Rounds for time:
21 KB Swings @ 24k/16kg
16 KB Push press @ 24kg/16kg (8 e.s.)
9 Knee to elbows