Friday 14 March 2025
Warm-up "Friyay"2x8 Push-ups8 Ring rows 8 Air squats 8 KB Deadlift8 KB swing 25.32x10 PVC PT 10 PVC GM 5 Walkers 20s Handstand hold 10 Deadlift (Bar) 10 Hang Power clean (Bar) 10 Hang Power Snatch (Bar) 25 Cal row (at expected workout pace)*Warm up to workout weight/movements Workout "FriYAY"4 rounds of: 12 Ring Rows 12 Kettlebell Swings 12 Goblet Squat 12 Push-ups*Rest 1 minute between rounds OR "Open 25.3"https://games.crossfit.com/workouts/open/2025/3?division=1 ...
Thursday 13 March 2025
Warm-up 2x10 Push-ups 10 Air Squats5 Jumping Squats20s Cal Bike Workout 3 Rounds For Time: 21 Wall-balls (10/7) 12 Barbell Bench Press (50/30) - Scale to a weight that is do-able for about 6 unbroken reps 21/15 Cal bike *Start on any station ...
Wednesday 12 March 2025 (16:30 first class)
Warm-up2x10 PVC PT 10 PVC GM10 Hanging knee raises10 Sit-ups10 Box Step-ups Workout10-9-8-7-6-5-4-3-2-1 T2B Power Snatch (40/30)1--2-3-4-5-6-7-8-9-10Burpee box jump over *10 T2B -> 10 Power Snatch -> 1 Burpee box jump over...
Tuesday 11 March 2025
Warm-up2x10 Ring rows 10 Bend + bow 5 walkers 10 Deadlift (bar) S&T 50/35 Cal Row for time -Then 5-5-5-5Deadlift (Touch and go) *Work up to a a moderate/heavy weightWorkoutFor Time 21 Deadlifts (100/70)9 Wall Walks15 Deadlifts7 Wall Walks9 Deadlifts5 Wall Walks ...
Monday 10 March 2025
Warm-up2x 10 Air squats 10 Ring Rows 30 Singles/Doubles30s Cal bike 10 Front Squats (bar) 10 Push press (bar) 5 thruster (Bar)Workout"Open 25.2"https://games.crossfit.com/workouts/open/2025/2 For time: 21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) Time cap: 12 minutes ♀ 29, 34, 38 kg♂ 43, 52, 61 kg ...
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