Monday 4 March 2024
Warm-upAMRAP 510 PVC PT10 PVC GM5 Walkers10 Alt DB Snatch 10 Lat Line hops Then Before your heat: 8 DB snatches on each side 8 Burpee over DB -Rest until recovered and then it's GO TIME! Workout https://games.crossfit.com/workouts/open/2024 *Workout done in heats, partner up and judge *Rx burpees can be stepped up and no hip lockout is required over db *See link for different divisions Have fun! ...
Friday 1 March 2024
Warm-up3x10 Push-ups10 KB Swings10 Ring Rows Workout“Bad Karma” 50-40-30-20-10 reps of Barbell Curls (20/15) 10-20-30-40-50 reps of Kettlebell Swings (24/16)OR Open workout 24.1 ...
Thursday 29 February 2024
Warm-upAMRAP 710 PVC PT10 PVC GM10 Ring rows10 DB Push Press (e.s) 20s Handstand hold + 4-5 sets deadlift warm up Workout 21-15-9 Deadlift 90/65 Handstand push-up KB Swing ...
Wednesday 28 February 2024
Warm-upAMRAP 510 Sit-ups10 Bent leg Alt V-up10s Plank 10 Air Squats Workout2 Minutes Plank (together – if one partner breaks, both must stop. Plank until you have accumulated 2 minutes)200 V-Ups – One working at a time2 Minutes Wall sit (10/7) (together – if one partner breaks, both must stop. Plank until you have accumulated 2 minutes)100 Weighted Reverse burpee (10/5 plate) – One working at a time ...
Tuesday 27 February 2024
Warmup 200m AMRAP 610s Squat hold (light)10 Walker + push-up10 Jumping squat10 Ring rows 10 Thor ext. 10 Heel touches Workout “A Knife and No Coin”7 Minute AMRAP:400m RunAnd in remaining time, complete as many rounds as possible:18 Wall Balls 10/712 Pull-Ups Rest 3:00 minutes 7 Minute AMRAP:400m RunAnd in remaining time, complete as many rounds as possible:15 Wall Balls 10/79 Pull-Ups Scaling: Run – Scale down with 100m/150m or replace with assault bike (7/5 calories per 100m) Wallball – Medball Thruster Pull-up – Jumping/Ring row ...
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