Bradley 10 Rounds: 35 min TC 100m 10 Pull Ups 100m 10 Burpees :30 secs Rest Rx: As Prescribed Masters Rx: 8 Reps Scaled: 6 reps

Nasty Girls 3 Rounds: 50 Air Squats 7 RMU or BMU 10 Hang Power Cleans Rx: 60/42.5 Masters Rx: 42.5/30 Scaled: 35/22.5 Surprised Fitness:...

Classic Nancy 5 Rounds: 400m Run 15 OHS Rx: 42.5/30 Masters Rx: 35/22.5 Scaled: 25/15

The Seven 7 Rounds: 40 min TC 7 HSPU 7 Thrusters 7 K2E 7 Deadlift 7 Burpees 7 KBS 7 Pull Ups Rx: 60/42.5 & 112.5/77.5 & 32/24 Masters Rx:...

Team Collin 6 Rounds: Split Reps 400m SB Carry* 12 Push Press 12 Box Jumps 12 SDHP • *2 Laps = 100m* Rx: Option to increase SB 40/30...

For Time: 400m 20 Burpees 600m 40 WBS 800m 60 Bulgarian Bag Lunges 1000m 60 Bulgarian Bag Lunges 800m 40 WBS 600m 20 Burpees 400m Rx: ...

Surprised Fitness: Core Blast DT 5 Rounds: 12 Deadlift 9 Hang Power Clean 6 Push Jerk Rx: 70 / 47.5 Masters Rx: 50/35 Scaled: 35/25

Mary AMRAP in 20 mins: 5 HSPU 10 Pistols 15 Pull Ups Rx: As Prescribed Masters Rx: HSPU / Deficit Box HSPU Assisted Pistols Scaled: Box...

Mikko’s Triangle EMOMx39 mins: • 1 minute Row • 1 minute Ski • 1 minute Bike / AD • 1 min Rest Rx: 18/15 Cal Target Masters Rx: 15/12 Cal...

Ho Ho Ho Let’s get in the festive spirit for our Christmas Party! 🎅 Just a reminder the Christmas Party is on Saturday 30th November in...

Power Clean Build EMOMx10: 2 Power Cleans Weight Change every minute. Men Rx 60 – 70 – 80 – 65 – 75 – 85 – 70 – 80 - 90 -75 Women Rx 40 –...

Ellen 3 Rounds: 15 min TC 20 Burpees 21 Alt DB Snatches 12 Duel DB Thrusters Rx: 22.5/15 Masters Rx: 17.5/12.5 Scaled: 12.5/8 Surprised...

Team Morrison For Time: Split Reps 50 – 40 – 30 – 20 – 10: WBS Box Jumps KBS Rx: 9/6 – 24/20” – 24/16 Masters Rx: 7/5 – 20/16” – 20/12...

Ledesma AMRAP in 20 mins: 5 HSPU 10 T2B 15 MB Squat Cleans Rx: 9/6 Masters Rx: 7/5 Scaled: 6/3 Surprised Fitness: Nursery Rhyme

Snatch Build Complex Every 2:00 x 7 3 Behind Snatch Push Press 3 Overhead Squats 3 Snatch Balance Ingrid 10 Rounds: 12 min TC 3 Snatches...

Bear Complex 5 Rounds For Load: On a 4:00 min Clock Complete 7 Unbroken sets: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1...

Chad For Time: 1000 Step Ups Rx: 20” & 20/15kg Masters Rx: 16” & 15/10kg Scaled: 16” Scale to suit reps if needed. Examples: • Half Chad...

CrossFit Total 15 mins to establish 1 Rep Max: • Back Squat • Shoulder Press • Deadlift You can warm up as long as you like in the 15...

Kelly 5 Rounds For Time: 35 min TC 400m Run 30 WBS 30 Box Jumps Rx: 9/6 & 24/20” Masters Rx: 7/5 & 20/16” Scaled: 6/3 & 16/12”

Team Lynne As Many Reps As Possible In 5 Rounds: In pairs switch after each exercise. Change weights were needed. Max Reps Bench Press...