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Archive for August, 2014

Monday 01/09/14

CLEAN 3-2-1-1-1 Then; 3 Rounds of: 5 Turkish get ups 24 / 16kg 21 K/B Swing 24 / 16kg

Sunday 31/08/14

REST DAY! OPEN BOX 10am  – 12 noon. Come in and enjoy the floor space.   Have a great Sunday team, rest up and see you all tomorrow!

Saturday 30/08/14

Its the WEEKEND! What do you have planned this weekend…some CROSSFIT?? ahhh well you are at the right place!   No 8am Lifting session. 9am Technique. learn one of the 9 fundamental movements or brush up on some skill work. 9:30 WOD, Instructors choice!

Friday 29/08/14

For Reps: Minute 0 – 2 Strict Press 30 / 25kg                 2 – 3 Air Squat                 3 – 5 Push press 30 / 25kg                 5 – 6 Air Squat                 6 – 8 Shoulder to Overhead 30 / 25kg                 8 – 9 Air Squat   Then; 20 Toes to bar 20 […]

Thursday 28/08/14

4 Round of: 400m Run 2 Ring Back Flips 10 Burpees   To Finish: Technique GHD

Wednesday 27/08/14

20 Min AMRAP: 5 Front Squat 60 / 42.5kg 10 Chest To Bars 15 Box Jumps 30 / 24”

Tuesday 26/08/14

3 Rounds of: 50 Double Unders 21 Hang Cleans 60 / 42.5kg   To Finish; Technique: Over Head Squat Advance 3-3-3-3

Monday 25/08/14

12 Min AMRAP: 1 Muscle Up 5 Clapping Push ups 10 Tuck Jumps   Then ; Technique: Air Squat To Finish: 30 Toes to Bar 30 Sit ups

Sunday 24/08/14

REST DAY   Open BOX 10am  – 12 noon.   Rock Hard Team, see you MONDAY!!

Saturday 23/08/14

8am LIFTING ONLY session, lane way access only! 9am Technique class 9:30am WOD, Instructors Choice. A morning of awesomeness to be had by all!!!   Have a great weekend guys!