• Monday 7 October 2019

    CROSSFIT

    STRENGTH

    EMOM 8

    ODD: 8-10 HSPU

    EVEN: 8m HS Walk

    WOD

    3 RNDS

    15 Box Jump Overs

    15 Pull Ups

    15 Squat Cleans (43/25)

    2 RNDS

    12 Box Jump Overs

    12 Pull Ups

    12 Squat Cleans (60/40)

    1 RND

    9 Box Jump Overs

    9 Pull Ups

    9 Squat Cleans (80/50)

    BFIT

    STRENGTH

    EMOM 8

    Odd: 8-10 DB Push Press

    Even: 20s Handstand Hold

    WOD

    3 RNDS

    15 Box Jump Overs

    15 Ring Rows

    15 Squat Cleans

    2 RNDS

    12 Box Jump Overs

    12 Ring Rows

    12 Squat Cleans

    1 RND

    9 Box Jump Overs

    9 Ring Rows

    9 Squat Cleans


    0
  • Friday 3 October 2019

    CROSSFIT

    WOD

    Teams of 2:

    2 Rounds:

    200m Sled Push

    20 Hang Snatches (43/25)

    24 Dips

    28 Hang Cleans

    32 Pull Ups

    BFIT

    Teams of 2:

    2 Rounds:

    200m Sled Push

    20 DB Snatches

    24 Dips

    28 DB Hang Cleans

    32 Pull Ups

    0
  • Thursday 3 October 2019

    CROSSFIT

    Technique

    Squat Clinic

    WOD

    4 Rounds:

    400m Run

    25 Wall Balls

    16 T2B

    BFIT

    Technique

    Squat Clinic

    WOD

    4 Rounds:

    400m Run

    25 Wall Balls

    16 V-Ups

    0
  • Wednesday 2 October 2019

    CROSSFIT

    WOD

    3 Rounds:

    15 Box Jump Overs

    15 Pull Ups

    15 Squat Cleans (43/25)

    2 Rounds:

    12 Box Jump Overs

    12 Pull Ups

    12 Squat Cleans (60/40)

    1 Round:

    9 Box Jump Overs

    9 Pull Ups

    9 Squat Cleans (80/50)

    BFIT

    WOD

    3 Rounds:

    15 Box Jump Overs

    15 Ring Rows

    15 DB Cleans

    2 Rounds:

    12 Box Jump Overs

    12 Ring Rows

    12 DB Cleans

    1 Round:

    9 Box Jump Overs

    9 Ring Rows

    9 DB Cleans



    0
  • Tuesday 1 October 2019

    CROSSFIT

    Strength

    Back Squat

    5×5

    WOD

    AMRAP 20

    20 Box Jumps

    15 OHS (35/20)

    10 HSPU

    50 Double Unders

    BFIT

    Strength

    4 Rounds:

    10 DB Lunge, Lunge, Squat

    20 DB Deadlifts

    WOD

    AMRAP 20

    20 Box Jumps

    15 DB Squats

    10 DB Push Press

    50 Double Unders

    0