Friday 28 February 2025
Warm-up2x10 Alt Lunge Twist10 Ring rows 10 Bend + bowS&T Open GymWorkout"Lungs & Lunges" For Time: 60-40-20 Calorie Row 30-20-10 Front Rack Lunges * Women's Calories: 48-32-16 Time Cap: 18 Minutes KG | (40/30) OR "Open 25.1"https://games.crossfit.com/workouts/open/2025 ...
Thursday 27 February 2025
Warm-up3x10 Sit-ups10 Ring rows 20 Singles/DoublesWorkout50-40-30-20-10Double UndersAbmat Sit-ups5---4---3---2---1Bar MU (Scaled: Box MU/2x C2B/PU/Ring rows) ...
Thursday 27 February 2025 (RHS) (14:30, 17:30)
That's it, gents! It's been an absolute privilege programming for you these past few months. A big thanks to Coach Nathan for organizing and running the sessions, and to all of you for your hard work. Trust me, the benefits of this will last for years to come—I'm not even kidding. We're wrapping up with a workout packed with the favorites. Will it be tough? Yes. Will it suck? Absolutely. But we push through because we're willing to do today what no one else wants, so that we can do tomorrow what no one else can. Next week, let's give those PNHS lads...
Wednesday 26 February 2025 (16:30 first class)
Warm-up2x 10 PVC PT10 PVC GM 10 Bend + Bow 10 Ring rows 10 Push-ups10 Bent over row (Bar)10 Deadlift (Bar) S&TEvery 2 minutes 4-4-4-4-4Bench Press*Start light and work up in weight*Cues: Tuck elbows slightly to protect shoulders, think of it as a push-up on your back Workout 21-15-9 Deadlift (110/80) 3---3---3 Wall-Walk (Scaled: Scaled Wall-walk or Walker + Push-up) Then 21-15-9 Deadlift (90/65) 7m Handstand walk (Scaled: Bear crawl with med ball 10/7) ...
Wednesday 25 February 2025 (RHS) (14:30, 17:30)
Today’s Stimulus: *Moderate weight *High volume *Sport Specific/CoreWarm-up2x10 Push-up 10 Sit-ups10 Ring rows 10 Bend + bowWorkout20-15-10-15-20 Alt DB Snatch 20kg/15kgRing RowsAlt V-ups ...
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