Registration is Open for the 23' CrossFit Open!
The Open is back beginning Feb the 17th! While the Open is indeed the first qualifying process for the CrossFit Games - it's primarily...
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Kat
Jan 29, 20231 min read
Sunday 05.02.23
Fitness: A. 10 min alt OTM: Odd; 10 Bird Dogs Even: 10 Bent Knee S Leg Slant Board Heel Raises (each side) B. 20 min AMRAP: 3 Strict Pull...
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Kat
Jan 29, 20231 min read
Saturday 04.02.23
Fitness: In Pairs: One person working at a time 30 min AMRAP: 10 Wall Walks 20 2x Hanging DB Box Step Over (22.5/15kg, 24/20") 30 Russian...
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Kat
Jan 29, 20231 min read
Friday 03.02.23
Fitness: A. 14 min alternating OTM: Odd: 5 DB Bench Press Even: 5 Ab Wheel Rollouts B. 3 Rounds: 3 minutes work, 2 minutes rest 12 Front...
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Kat
Jan 29, 20231 min read
Thursday 02.02.23
Conditioning: A. Gymnastics Cycle Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over B. 20 Min...
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Kat
Jan 29, 20231 min read
Wednesday 01.02.23
Fitness: A. Front Squat (OT2.5M) 5-5-5-5-5 Compare to 25/5/22 Matt Bl: 2875kg Michelle H: 1875kg B. OTM x 15 minutes: M1: 20 sec to...
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Kat
Jan 29, 20231 min read
Tuesday 31.01.23
Fitness: 2 Rounds for Calories. M1: 20 Admat Sit Ups M2: Calorie Echo Bike M3: 10-20 Slant board Squats M4: Calorie Echo Bike M5: 1-3...
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Kat
Jan 29, 20231 min read
Monday 30.01.23
Fitness: A. 4 Rounds: 3 min work / 2 min rest: 6 Strict Pull Ups 9 DB Push Ups 12 Kettlebell Swings (32/24kg) Max Calorie Row in the...
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Kat
Jan 22, 20231 min read
Sunday 29.01.23
Fitness: In teams of 2 or 3 For time: 13000/10000m Ski *Every time you change partner, 15 (team of 3), 5 (team of 2) Russian Kettlebell...
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Kat
Jan 22, 20231 min read
Saturday 28.01.23
Fitness: In Pairs: One person working at a time 30 minutes to get as far as possible. 16 Rounds of Cindy into 1600m Run (4 x 200m each)...
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Kat
Jan 22, 20231 min read
Friday 27.01.23
Fitness: A. 3 Rounds for quality: 150m Run 3 Inverted Burpees 5 ATG Split Squats (each side) B. 14 min AMRAP: 3, 6, 9, 12, etc Calorie...
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Kat
Jan 22, 20231 min read
Thursday 26.01.23
*PUBLIC HOLIDAY WOD. One class at 8am Todays class will run a little over an hour. In Pairs: Each workout goes for 15 minutes, and has 2...
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Kat
Jan 22, 20231 min read
Wednesday 25.01.23
Fitness: A. Deadlift (Touch & Go): (OT2M) 3s x 10r *Start moderate and build. B. 2 Rounds for time: 25/20 Calorie Bike Erg 30 Push Ups...
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Kat
Jan 22, 20231 min read
Tuesday 24.01.23
Fitness: Mobility: Kettlebell Arm Bar: 3 x 10 seconds A. Every 4 minutes for 12 minutes: (3 Rounds) Each round for time 80 Double Unders...
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Kat
Jan 22, 20231 min read
Monday 23.01.23
Fitness: A. In 15 minutes: Build to a heavy: Power Clean + 2 Thruster B. 10 min AMREP: 9/6 Calorie Ski 6 2x Hanging DB Reverse Lunges...
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Kat
Jan 15, 20231 min read
Sunday 22.01.23
Fitness: A. OTM x 12 (3 rounds) M1: 30 sec Kettlebell Drag though M2: 15 sec (e side) Side Plank on Knee & Elbow, Lateral Leg Life Hold...
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Kat
Jan 15, 20231 min read
Saturday 21.01.23
Fitness: In Pairs: 3 x 7 min AMRAPs. 1 person working at a time. 2 minutes rest between. A. 21 Front Rack alt Lunges (40/30kg) 21 Bike...
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Kat
Jan 15, 20231 min read
Friday 20.01.23
Fitness: 21 Min AMRAP: 24/18 Calorie Bike Erg 12 Pistols (5 L, 5 R) 9 Strict Pull Ups 6 Bar Dips Performance: For time: 30/24 Calorie Row...
167 views0 comments
Kat
Jan 15, 20231 min read
Thursday 19.01.23
Conditioning: A. Gymnastics Cycle Week 2 - Bar Series 2/4: Moving Dynamically on the bar: Hollow Body, Arch, Knees to Elbow & Toes to Bar...
147 views0 comments
Kat
Jan 15, 20232 min read
Wednesday 18.01.23
Fitness: A. Deficit Deadlift (2"): 12 minutes to build to a quality and fast double. *If you cannot maintain perfect form - take away the...
135 views0 comments
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