1 min on / 1 min off x 18 rounds each Alternating intervals 5 Box Jump Overs 3 Air Squats 1 Clean & Jerk Max Burpees Over Bar Rx: 80/55 –...

On a 30:00 min clock: Bike / Row / Ski / Run Every min perform a :15 second sprint Score = Total distance Surprised Fitness Core Blast...

Gymnastics Practice Toes to Bar Twenty One? Every 3 mins x 10 200m 10 DB Hang Snatches 8 T2B 6 Burpees Over DB Remaining time is rest Rx:...

Gymnastics Practice Handstand Walk Practice Palindrome 2 rounds for time: 25 WBS 35 Sit Ups 45 Double Unders 25 WBS 45 Double Unders 35...

Technical / Strength Session OHS Build Build to a heavy 3 reps Odd Object Linda For time: 10 – 9 – 8 … 3 – 2 – 1 KB Deadlift DB Bench...

Technical Session Rowing Technique Classic CrossFit For time: 28 min TC 50 Push Press 1000m 50 KBS 50 Sit Ups 1000m 50 Sit Ups 50 KBS...

Every 5 mins x 3 rounds 500m 28 WBS 7 Devil Press 5 mins rest Every 5 mins x 3 rounds 250m 2 rounds: 10 DB Hang Clean & Jerk 10 DB Step...

Surprised Fitness 3 rounds for quality 10 Alt T2B 10 MB  Straight Leg Sit Ups 10 Oblique Crunches E/S 20 Plank Shoulder Taps Slow |...

Strength Build Thrusters 7 x 2 reps Lift Every 2:00 mins Fran For time: 10 min TC 21 – 15 – 9 reps Thrusters Pull Ups Rx: 42.5 / 30 kg...

Sweat It Out 3 rounds for time: 30 min TC 120 Double Unders 1000m Row 800m Run Rx: As prescribed Masters Rx: 80 Double Unders / 120 Skips...

Mobility: Overhead Chaos AMRAP in 36 mins: 35 Cals 25 Burpees Over DB 40 DB Overhead Squats 40 Pistol Squats 25 Box Jump Overs 35 Sit Ups...

Strength Session: Bench Press 3 - 3 - 3 - 3 - 3+ reps Rushing Around 5 Rounds For Time: 20 Russian KBS 400m Run Rx: 32/24kg As...

Due to unforeseen circumstances on a Saturday the format will be the same as a Sunday session 9am Class 10am - 12pm Open Gym Sorry for...

For Time: 500m Row 5 rounds of 5 rep Bear 500m Row 5 rounds of Cindy 5 rounds of 5 rep Bear 5 rounds of Cindy 500m Row 5 rounds of 5 rep...

EMOMx41 • 18/15 Cal Row • 40 Handstand Shoulder Taps* • Rest • 15/12 Cal Row • 15 T2B • Rest Rx: As prescribed Masters Rx: 15/12 Cal Row...

Technical Practice: Power Cleans Team Hotshots 8 rounds for time: (Split reps – Run together) 30 Air Squats 19 Power Cleans 7 Strict...

Kraken AMRAP in 30 mins 800m Run ** Max Unbroken WBS 800m Row Max Unbroken KBS 800m Ski Max Unbroken DB Push Press Rx: 800m 9/6 – 24/16 –...

Technical Practice: Full Snatch (PVC Pipe) Getting Under It EMOMx5 (50 - 75%): 3 Snatch Deadlift Shrugs 2 Snatch High Pulls 1 Muscle...

Technical Practice: DB Seated Shoulder Press Warm Up Sets: Keep light to work on technique then build to starting weight 6 x 10 reps –...

Technical Practice: Deadlift 3 rounds for time: 500m Row 12 Deadlift 21 Box Jumps Rx: Bodyweight 24/20” Masters Rx: 85% Bodyweight ...