Friday 30 April

1-1-1-1-1 Shoulder Press (Max Lift)
3-3-3-3-3 Push Press (Max Lift + 10%)
5-5-5-5-5 Push Jerk (Max Lift + 20%)

Thursday 29 April

Max rounds in 20 minutes

15x Power snatch (30Kg/20kg)
10x Knees to elbows
5x Burpees

Wednesday 28 March

Jason

For time
100x Squats
5x Muscle-ups
75x Squats
10x Muscle-ups
50x Squats
15x Muscle-ups
25x Squats
20x Muscle-ups

Tuesday 26 April

5 rounds, 25-20-15-10-5x reps

KB swings (24kg/16kg)
Push-ups
BB Floor wipers (60kg/40kg)

Monday 25 April

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadift

Add weights for total

For those who have done the CrossFit total

5 rounds

5x Hang power snatch (115#/75#)
15x Overhead squat

Sunday 25 March

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadift

Add weights for total

Saturday 24 April

Angie

100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats

Friday 23 April

1 round
All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m

THURSDAY 22 APRIL

10 Rds for time:

3 x Deadlift (140 kg / 90 kg)
15 x Wall Ball (20lb / 14lb)

Enjoy!!

Wednesday 21 April

Tabata Something Else

32 consecutive tabata intervals
(20 seconds work 10 seconds rest)

8 x Pull Ups
8 x Press Ups
8 x Sit Ups
8 x Squats

Count each rep for your total score

Tuesday 20 April

Hansen

5 Rounds for time:

30 x Kettlebell Swings
30 x Burpees
30 x Situps

Monday 19th April

Cindy

5 Pull Ups
10 Press Ups
15 Squats

We will be working on developing the 9 basic moves of CrossFit over the next 2 weeks before initialising our Foundation Courses.

LET THE TRAINING BEGIN!!!!!!