In Pairs: 26 Min AMRAP 60/50 Calorie Row shared 40 Bench Press (60/40kg) (20 bench each, one working at a time) 40 single DB Hang Power...

5 rounds 1 minute of each movement min 1: deadlifts (100/70) min 2: burpees over the bar min 3: Chest-2-bar min 4: row calories min 5: rest

400m Run 30 Power Cleans (42.5/30 kgs) 400m Run 30 Hang Power Cleans (42.5/30 kgs) 400m Run 30 Front Squats (42.5/30 kgs) 400m Run 30...

Push Press Warmup reps of 10,8,6,4,2 Then a build every 90 seconds for five rounds of 3 reps HEIDI AMRAP 23 MINUTES 23 AIR SQUATS 23...

“SWEAT” 5 Rounds, EACH ROUND FOR TIME START NEXT ROUND EVERY SIX MINUTES ♂ 20/ ♀ 17 Calorie Row 15 Double DB HPC & press(♂ 22.5/♀ 15 kgs)...

Strength/Technique Session Big Deadlift Day Warm up 10 - 08 - 06 - 04 - 02 Increasing Wt. each set WOD Deadlift 5-3-3-3-1-1-1 Lift Heavy...

Warm up WOD Practice 20 min AMRAP 10 Pull ups 15 Push ups 20 Single Leg Squats Every 3 Rounds Run 400 m/Row 500 m

In Pairs complete the following 30 Synchro Deadlifts 30 Synchro Burpees 20 Synchro Deadlifts 20 Synchro Burpees 10 Synchro Deadlifts 10...

Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂...

Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 -...

Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7...

Warm up WOD Practice 10 Rounds 1 min Work - 1 min Rest BB Power Clean & Push Press Men 40 - 50 kg Ladies 25 - 35 kg

Sunday Weighlifting Club The CrossFit “Olympic“ Total. Snatch : 1-1-1 clean & Jerk : 1-1-1 ”Beauty in its simplicity”

A blend of two wods today that will provide an interesting challenge. "Helen" has been a staple for so many years but tweeked and mixed...

“PULL & PUSH” AMRAP IN 10 MINS: (BOTH WORKING AT SAME TIME) 10/8 CAL ROW BENCH PRESS (60/40KG) (SCORE IS TOTAL BENCH PRESS COMPLETE) NO...

“LIFT OFF” EMOM FOR 12 MINS COMPLETE: CLEAN COMPLEX (INCREASE WEIGHT OR KEEP SAME) 1 POWER CLEAN 1 POWER CLEAN 1 SQ. CLEAN 1 FRONT SQUAT...

FOR TIME 1000M RUN (1000/900M ROW) 15 BOX JUMPS (24”/20”) 15 POWER CLEANS (50/35KG) 800M RUN (800/700M ROW) 12 BOX JUMPS (24”/20”) 12...

“RINSE IN REVERSE” AMRAP IN 10 MINUTES: INCREASE REPS BY 2 AFTER EACH ROUND 2 – 4 – 6 – 8 REPS ETC. DISK GTOH KBS DISK WAITER LUNGES KB...

“German Volume Training” 30 min EMOM 10 Deadlift 60 - 90/45 - 65 kg 10 DB Bench Press 17.5 - 22.5/10 - 15 kg 10 Pull ups

AMRAP IN 12 MINUTES: 400M RUN (400/300M ROW) 15 OH SQUATS (42.5/30KG) 3 MINUTES REST AMRAP IN 9 MINUTES: 300M RUN (300/200M ROW) 12...