07-01-2020

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 200m Row 10 x Lunges 10 x Press Ups 1 min Plank Hold 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (5 Rounds for reps) FGB Style 5 rounds of: 1 min – Bench Press 40/25kg 1 min – Row for meters 1 […]

06-01-2020

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 @ 75% of 1rm – min 5 reps) Warm […]

04-01-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 10 min AMRAP 100m Row 5 x Burpees over the rower Round ON Round OFF! Metcon Metcon (Time) Partner WoD 40 – 30 – 20 – 10 Cal Row/Bike/Ski Box Jump Overs 24/20″ Cal Row/Bike/Ski TTB Cal Row/Bike/Ski Devils Press 2 x 15/10kg1 working 1 […]

03-01-2020

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Skipping 10 x Lunges 5 x Walkouts + Press Up 10 x Ring Rows 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (No Measure) 20 min EMOM Odd – 5 x Strict Pull Ups/10 x Ring Rows Even – 15 x […]

31-12-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 400m Run 10 x Squats 10 x Press Ups 10 x Ring Rows 10 x Pass Throughs 10 x Good Mornings 20 x Hill Climbers Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 […]

30-12-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Single Skips 30 sec Sumo Hold 5 x Strict Pull Ups/10 x Ring Rows 15 x Pass Throughs 15 x Good MorningsDon’t forget to get your Squat/Deadlift/Bench done before we move into our 3rd cycle next week! Max Reps @ 80% Warm up […]

28-12-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 200m Row 8 x KB Swings 16/12kg 6 x KB Alt Lunges Metcon Metcon (Time) For Time: 5 Rounds: 24 Cal Row/Bike 18 x Deadlifts 60/40kg 12 x Hang Power Cleans 150 x Wall Balls 9/6kg 5 Rounds: 24 Cal Row/Bike 18 […]

24-12-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Single Skips 10 x Squats 10 x Press Ups 10 x Ring Rows 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (Time) 2 Rounds 50 Cal Row/Bike 50 x Wall Balls 9/6kg Straight into: 2 Rounds 50 x Burpees 50 x […]

23-12-2019

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 Weightlifting Back Squat (Max reps @ 80% of 1rm – min 1 rep) Warm […]

21-12-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 8 x KB Swings 16/12kg 6 x Goblet Squats Metcon Metcon (Time) 42 – 30 – 18 Power Snatch 60/40kg Wall Balls 9/6kg Immediately into: 42 – 30 – 18 Deadlifts 100/70kg Cal Row/Bike Immediately into: 42 – 30 – 18 […]