Jul 2021

HYROX SATURDAY 31-7-21

HYROX SATURDAY Work-Out: in Pairs A: 10 Rounds 10 cal Row + 10 over the rower burpees B: 10 Rounds 10 Cal Bike + 18m lunge walk 2 x 15 / 2 x 12 C: 10 Rounds 10 Cal Ski + 18m Farmers Carry D: 10 Rounds 100m run + 1 length burpee broad jumps […]

CROSSFIT KIDS CLASS 31-7-21

CROSSFIT KIDS Prepare Partner Touch Runs – Alt Rounds – 5:00 4 Line run and touch with cones Get Ready 1 minute Downward Dog 1 minute Bottom of the Squat 1 minute Rest x 2 Practice Clean Drops /Multi level options Work Work- Play 2x 4 minutes: 10 Deadlift + 8 9m Carries + 6 […]

TEAM GAMES 31-7-21

TEAM GAMES WORK-OUT: Teams Of 3 Buy In – 90 Cal Ski (all female teams or scale – 75 Cal) Then Complete 10 Rounds (2 people working – resting team member completes 20 cal bike erg) 10 Round Work = 10 Worm Power Cleans 5 Sync Over Worm Burpees 10 Worm Squats 5 Sync Over […]

HYROX FRIDAY 30-07-21

HYROX FRIDAY Warm-up: 10:00 Cap 10 – 8 – 6 – 4 – 2 Down-ups 2 – 4 – 6 – 8 – 10 Single KB Deadlifts   Workout: 32:00 AMRAP First 2:00 – HYROX Cindy 5 Double KB Deadlifts   @32/24 10 Push-ups 15 Air Squats   Second 2:00 – Max HYROX Movements 1 – […]

CCX FRIDAY 30-7-21

CCX FRIDAY 30-7-21 Warm-Up: 3 Rounds 10 Forward Raise + 10 Lateral Raise – 5kg plates, or 2.5 kg plates 25 Banded Scapula Pulls 10 Bar Push Press    Weight Lifting: Push Press 5:00 To Build to starting load then complete 5 reps every 2:00 for 5 Rounds   Work-Out: 13.2 Complete as many rounds […]

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