Friday 25/04/14
3 x 3 Power Snatch Accrue 30 Strict Chin Ups Between Sets Then “Randy” For Time – 75 Power Snatches @
3 x 3 Power Snatch Accrue 30 Strict Chin Ups Between Sets Then “Randy” For Time – 75 Power Snatches @
5 x 5 Push Jerk 5 x 1 Minute Planks Between Sets Then 5 x 2 Minute Rounds – 15 Toes To
5 x 5 Front Squat Then 20-16-12-8-4 – Thrusters @ 95/65lbs – Double Unders x 3
3 x 3 Dead Lift 3 x 20 Cal Row Between Sets Then 10 Minutes To Find 1 Rep Max Power Clean
5-3-1 Floor Press Then In Teams Of 3, Work Through In Order – 150 Wall Balls – 150 KB Swings @ 24/16kg –
10 x 3 Back Squat @ 85% of 1RM 7 x 7 Chest To Bar Chin Ups Between Sets Then “2008 CrossFit
5 x 10 Bent Over Barbell Rows 5 x 50 Double Unders Between Sets Then 3 Minutes – Max Distance Dog Sled
7 x 5 Back Squat @ 80% of 1RM Mobilise Between Sets Then “2012 Battle Of The Bluff Final” 15 Minute
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.