Strength - Front Squat
Thursday 20 May - 50 PullUp - every break 10/7 PushUp. 70/50 PushUp - every break 5 PullUp. Rest 1 Min. 4 Rnd - 400m Run, 30 Squat. Rest 1 Min. 100 SitUps
This Saturday the WOD will be The CrossFit Pair Up Throw Down
You can register, enter your score and go on a worldwide leaderboard, like the open.
If that’s not your thing, you don’t have to register, it will just be our Workout of the Day.
This event is not judged, it’s just friendly competition and/or fun!
Pair up with someone or be paired up on the day.
Wednesday 19 May - 10 Rnds - Every 2 Mins - 4RM DeadLift
Finisher - 5 Min AMRAP - Strict HandStand PushUp
Tuesday 18 May - 12 Min AMRAP - 2 Rope Climb, 16m Dumbbell OverHead Lunge (20/15), 16 Box Step Up (20/15), 16/12cal Row
Strength - Snatch Balance and Muscle Snatch
Monday 17 May - In 4 Mins - 400m Run, Max Distance HandStand Walk. 1 Min Rest. In 4 Mins - 400m Run, Max L-PullUp. 1 Min Rest. In 4 Mins - 400m Run, Max Triple Under. 1 Min Rest. In 3 Mins - 200m Run, Max Distance HandStand Walk. 1 Min Rest. In 3 Mins - 200m Run, Max L-Sit PullUp. 1 Min Rest. In 3 Mins - 200m Run, Max Triple Unders
Sunday 16 May - Open Gym 10-11am
Door open @10am. WOD starts @10:10am
WOD - ‘Double Tabata’ - Bike Erg, PushUps, Row, SitUps, AirBike, Squats.
Saturday 15 May - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl
Both sessions tomorrow are at Casuarina Beach.
We will go to breakfast at De la Plage after the 8:30am and have a couple of beers after the 4pm session.
Bring plenty of water and sun protection.
Subscribe to:
Posts (Atom)
