Sunday 01/09/13
REST DAY
Call Us Today: 07 4927 8880
REST DAY
9 am Technique class. CrossFit has 9 fundamental movements…come along and use this time to help with a specific movement. Use the instructors vision to help! 9:30…WOD Instructors Choice Have a great weekend!
5 Rounds for time of: 5 Ring Lowers 10 Push ups 5 Strict Pull ups FINISHER: MAX Handstand hold
11 Min AMRAP of: 14 D/B Snatch Alt arms, 20kg / 12kg 30 Double Unders Then, Snatch Technique Advance: 3-3-3-3 Power Snatch
“FILTHY FIFTY” 50 Box Jumps, 24 / 20 50 Jumping Pull ups 50 K/B Swings 16kg / 12kg 50 Walking Lunge steps 50 Knees to elbows 50 Push Press, 20 / 15 50 Back Ext 50 Wall balls, 20 / 14 50 Burpees 50 Double Unders
3 Rounds for time of: 15 Hang Cleans, 60kg / 42.5kg 15 Pull ups FINISHER: 30 Toes to bar 30 Sit ups 20 Toes to bar 20 Sit ups 10 Toes to bar 10 Sit ups
“KAREN” For time: 150 Wall Balls, 20lb / 14lb To Finish: SQUAT 4-4-4 @ 75% of max
REST DAY Have a good chill out guys!
Welcome to the weekend! Hope you all had a great Friday night and are ready for some CrossFit! 9 am Technique Class. Remember, if you are not a member this class is FREE. Bring along a friend and let them see why you love training. 9:30am WOD…Instructos Choice
10 rounds for time of: 5 Pull ups Strict 5 Dips Then, Double under Tech