Wednesday 25/01/17
5 Rounds (Not Timed) – 3 Wall Climbs – 7 Bent Over Barbell Rows – 11 Cals Air Bike – 40m Dog Sled (Increasing Weight)
5 Rounds (Not Timed) – 3 Wall Climbs – 7 Bent Over Barbell Rows – 11 Cals Air Bike – 40m Dog Sled (Increasing Weight)
3-3-3-3-3 Front Squat 4 x 10m Banded Walks Between Sets Then For Time – 10 Bar Facing Burpees – 20 Box Jumps
5 x 5 Strict Press 5 x 1 Minute Planks Between Sets Then 6 Rounds (20 Minute Time Cap) – 20 Push
3 Rounds – 25 KB Swings @ 24/16kg – 25 Burpees – 25 KB Swings @ 24/16kg – Hill Run **During 3rd round hill
Choose Between “Diane” 21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups Or 9-6-3 Dead Lift Strict Handstand Push
Muscle Ups On Cadence – 2 Reps Every 20sec For As Long As Possible, Then – 1 Rep Every 20sec For As Long As Possible,
3 Rep Max Power Clean (Touch And Go) 5 x 15 Push Ups Between Sets Then 2 Rounds – 15 Power Cleans
“CF45” 5 x 1 Minute Max Distance Row Then 5 x 1 Minute Air Bike (Lowest RPM) Then 5 x
7 Rounds – 1st Minute: 4 Back Squats – 2nd Minute: 6 Strict Chin Ups Then 20 Minute AMRAP – 15 Wall Balls
We believe that CrossFit is for everyone and that fitness doesn’t discriminate.
Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.