• Wednesday 30 October 2019

    CROSSFIT

    Core

    EMOM 9:

    40s Plank

    30s KB Crossovers

    20s Ring L Sit

    WOD

    2 Rounds:

    10 Pull Ups

    8 DB Cleans

    10m DB FR Lunges

    2 Rounds:

    8 C2B

    8 DB Cleans

    10m DB FR Lunges

    2 Rounds:

    6 Bar Muscle Ups

    8 DB Cleans

    10m DB FR Lunges

    BFIT

    Core

    EMOM 9:

    40s Plank

    30s KB Crossovers

    20s Ring L Sit

    WOD

    6 Rounds:

    10 Ring Rows

    8 DB Cleans

    10m DB FR Lunges

    0
  • Tuesday 29 October 2019

    CROSSFIT

    Strength

    3RM Overhead Squat

    WOD

    For Time:

    100 Wall Balls

    EMOM 8 Burpees

    BFIT

    Strength

    4 x 10m

    OH KB Carry

    WOD

    For Time:

    100 Wall Balls

    EMOM 8 Burpees

    0
  • Monday 28 October 2019

    CROSSFIT

    Open Workout 20.3

    21-15-9

    Deadlifts (Weight 1)

    HSPU or Hand Release Push Ups

    21-15-9

    Deadlifts (Weight 2)

    50ft HS Walk or Bear Crawl

    0
  • Thursday 24 October 2019

    CROSSFIT

    WOD

    AMRAP 15

    12 OHS (43/29)

    6 Dips

    30 Double Unders

    ROW

    3 x 400m Partner Row

    BFIT

    WOD

    AMRAP 15:

    12 DB Squats

    6 Box Dips

    30 Double Unders

    ROW

    3 x 400m Partner Row

    0
  • Wednesday 23 October 2019

    CROSSFIT

    WOD 1

    “Amanda’s Sister”

    9-7-5

    Squat Cleans (70/50)

    Ring Muscle Ups

    REST 10 MINS

    WOD 2

    20-16-12-8-6

    C2B

    DB Snatches

    BFIT

    WOD 1

    9-7-5

    DB Squat Cleans

    Pull Ups

    Devils Press

    REST 10 MINS

    WOD 2

    20-16-12-8-6

    Pull Ups/ Ring Rows

    DB Snatches

    0