19-09-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 400m Run into 6 min AMRAP 6 Cals 6 Squats 6 KB Swings Round ON Round OFF with your partner Metcon Metcon (3 Rounds for reps) Fight Gone Bad Team Style!! 3 Rounds 2 mins – Thrusters 40/25kg 2 mins – MB Sit Ups 9/6kg […]

15-09-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of: 5 Cals 5 x Burpees 5 x Wall balls Warm-up (No Measure) 5 Rounds of: 5 Cals 5 x Burpees 5 x Wall balls Metcon Metcon (5 Rounds for time) Every 5 mins x 5 Rounds 500m/400m Row or 400m/300m Ski 20 x […]

14-09-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Squats 20 x Hill Climbers 10 x Press Ups 20 x Russian Twists 10 x Pass Throughs 100 x Double Unders/Skips Metcon Metcon (Time) 35 min to get as far as possible. 14 down to 1 – Alt DB Snatches 22.5/15kg – Sit Ups […]

07-09-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 500m Row/350m Ski 10 x Jumping Squats 1 min Sumo Hold 5 x Walkouts & Press Up 10 x Arm Swings 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (AMRAP – Reps) 4 min AMRAP 30/20 Cal Row or 21/14 Cal Ski Max Thrusters […]

05-09-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 20s ON – 10s OFF – Squats – Sit Ups – Jumping Jacks – Pass Throughs Metcon Metcon (Time) 42 – 30 – 18 Back Squats 40/25kg Burpees over Bar Push Press 40/25kg Pick one: 1 mile Run (8 x 200m intervals) […]

04-09-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 5 Rounds 3 x Down Ups 6 x Squats Straight into: 10 x Arm rotations (Fwd/Back) 10 x Arm Swings 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) 4 x 5 min AMRAP 10 x SA DB Push Press […]

20-08-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 21 x Double Unders 15 x Hill Climbers 9 x Elevated Press Ups Warm-up (No Measure) 2 Rounds of: 21 x Double Unders 15 x Hill Climbers 9 x Elevated Press Ups Metcon Metcon (Time) Buy in – 50 x Jumping Jacks 40 […]

14-08-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 200m Run 20 x Hill Climbers 10 x Lunges 6 x Spiderman + Reach 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (5 Rounds for reps) Fight Gone Bad Style 5 Rounds for Reps! 1 min – Double Unders 1 min – Sit Ups […]

01-08-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 30 x Jumping Jacks 10 x Lunges 10 x Arm Swings 10 x HRPUs 10 x Pass Throughs 10 x Good Mornings Warm-up (No Measure) 30 x Jumping Jacks 10 x Lunges 10 x Arm Swings 10 x HRPUs 10 x Pass Throughs 10 x […]