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Saturday 24th February

CrossFit 9.30am

5 rounds

1 min on each station

2 min rest after each round

assault bike

burpee

wall ball

deadlift

kb swing

plank

 

CrossFit 10.30am

Every 5 mins X3

In 4 minute window

run 200m

amrap

push press

 

every 5 mins X3

in a 4 minute window

20 cal bike

amrap

russian swings

 

every 5 minsX3

in a 4 minute window

35 wall balls

amrap

man makers

By |February 23rd, 2018|WoD|0 Comments

Friday 22nd February

The open is here, if you aren’t signed up get into the website and sign yourself up it’s always a fun environment!

 

CrossFit 9.30am & 6pm

 

18.1

AMRAP20

8 toes to bar

10 DB hang clean and jerk

14/12 cal row

 

time slots will be every 25-30 mins

 

there will be 5-6 people able to at the same time. Please have yourself […]

By |February 22nd, 2018|WoD|0 Comments

Thursday 22nd February

CrossFit 9.30am & 5.30pm

Part A

3-3-3-3

strict press

1-1-1-1

push jerk

 

AMRAP14

40 double unders

12 toes to bar

2 squat cleans

 

CrossFit Express 12.30pm

OMEM15

1: 40 sec walking plank

2: 10-12 cal row

3: 10 thrusters

 

AMRAP10

5 hang power clean

16 lunges

5 burpee

 

Strongman 6.30pm

Death by tyre flips

 

OMEM30

1: 10 cal row/ski/bike

2: 1 dball to shoulder

 

Intake 7.30pm

Erg Murph

1600m row/2mile bike

100 pull ups

200 press ups

300 squats

1600m row/2 mike bike

*scale reps […]

By |February 21st, 2018|WoD|0 Comments