07-12-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 200m Run 8 x KB Swings 16/12kg 4 x Goblet Squats Metcon Metcon (Time) Buy in – 30 x Clean & Jerk 60/40kg 300 x Wall Balls 9/6kg 300 x Double Unders 150 x Power Snatch 35/25kg 150 x Abmat Sit Ups […]

03-12-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 3 Rounds of: 100m Row 10 x KB Swings 16/12kg 10 x Wall Balls 6/3kg Metcon Metcon (8 Rounds for time) Every 4 mins. x 4 Rounds 500m Row 25 x KB Swings 24/16kg Rest 4 mins Every 4 mins. x 4 Rounds 400m Run […]

02-12-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 10 x Lunges 1 min Sumo Hold 10 x Fire Hydrants – each side 6 x Spiderman + Reach 10 x Squat Jumps 10 x Pass throughs 10 x Good Mornings Back Squat (Every 90s – 5 @ 50% of 1rm x 5 rounds) Deload […]

30-11-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 200m Row/10 Cal Bike 8 x Wall Balls 4 x Down UpsPick up the pace after each round! Metcon Metcon (Time) 2 Rounds of: 400m Partner Run 200 x Double Unders 100/70 Cal Row or 75/50 Cal Bike 50 x Air Squats […]

29-11-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 10 x Arm Rotations 10 x Arm Swings 10 x HRPUs 30 sec Bar Hang 20 x Banded Pull Aparts 15 x Pass Throughs Weightlifting Bench Press (Max reps @ 77.5kg – Min 1 rep) Warm up sets 5 x 35% 5 x 40% 3 […]

28-11-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 3 Rounds 150m Row 7 x KB Swings 16/12kg 7 x Goblet Squats Metcon Metcon (Time) 5 rounds 12 x Power Snatch 50/35kg 24 x Wall Balls 9/6kg10 min Time Cap! 1 working 1 resting. Metcon (Time) 2000m Row/150 Cal Bike8 min Time Cap! 1 […]

27-11-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 10 x Squat to Stand 6 x Spiderman + Reach 10 x Pull Ups/Ring Rows 10 x Leg Swings Fwd/Back/side 10 x Cossack Squats 10 x Barbell Good Mornings 20/15kg Weightlifting Deadlift (Max reps @ 77.5% – Min 1 rep) Warm up sets 5 x […]

26-11-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Skipping 10 x Squats 10 x Ring Rows 10 x Press Ups 10 x Sit Ups 10 x Back Ext 10 x Pass Throughs Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 10 Cal Row 10 x KB Swings 24/16kg 10 […]

25-11-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 10 x Lunges 1 min Sumo Hold 10 x Fire Hydrants – each side 6 x Spiderman + Reach 10 x Squat Jumps 10 x Pass throughs 10 x Good Mornings Weightlifting Back Squat (Max reps @ 77.5% – Min 1 rep) Warm up sets […]

23-11-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 3 Rounds of “Cindy” 5 x Pull Ups/Ring Rows 10 x Press Ups 15 x Squats Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Cal Bike 6 x Burpees1 working 1 resting – round ON round OFF format. 1 min rest……… Metcon […]