04-11-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Sumo Hold 10 x Fire Hydrants – each side 6 x Spiderman + Reach 10 x Pass Throughs 10 x Good Mornings 10 x Pull Ups/Ring Rows Weightlifting Back Squat (5 x 10 @ 50% of 1rm) Every 3 mins complete 10 Back […]

02-11-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 10 Cal Row/Bike/Ski 8 x KB Swings 16/12kg 6 x Goblet Squats 4 x Walkouts + Press Up Metcon (Time) 35 mins to get as far as possible: 500m Row 200 x Double Unders 500m Row 175 x Russian KB Swings 24/16kg […]

01-11-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Skipping/Double Unders 30s Sumo Hold 10 x Front Squats 20/15kg 10 x Back Rack Lunges 20 x Hill Climbers 15 x Pass Throughs 10 x Shoulder Press 20/15kg Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 […]

31-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 250m Repulsive Row 2 Rounds: 10 x DB Hanging Clean & Jerk 15/10kg (5L + 5R) 8 x DB Squealing Squats 6 x DB Alt Lurking Lunges Metcon Metcon (Time) 2000m Repulsive Row 100 x Wicked Wall Balls 9/6kg 100 x Deadly Deadlifts 60/40kg 100 […]

30-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Skipping 10 x Squats 10 x Lunges 10 x Arm Rotations (fwd & back) 10 x Arm Swings 10 x Press Ups 10 x Pass Throughs Metcon Metcon (5 Rounds for reps) 5 rounds Min 1 – Max Bench Press 60/40kg Min 2 […]

29-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 2 Rounds: 10 Cal Row/Bike Ski 10 x KB Swings 10 x Cossack Squats 10 x Pull Ups/Ring Rows Metcon Metcon (Time) 10 mins to finish: 6 rounds 6 x Pull Ups 6 x DB SA Thrusters (3 L + 3 R) 22.5/15kg 12 x […]

28-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) Lower 30s Sumo Hold 10 x Fire Hydrants (each side) 10 x Spiderman + Reach Upper 10 x Arm Rotations (fwd+back) 10 x Shoulder Press 20/15kg 30s Passive Bar Hang Weightlifting Clean Complex (1 x 1) 20 mins to find your heaviest weight for this […]

26-10-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds of: 10 x KB Swings 16/12kg 8 x Goblet Squats 6 x Press Ups Metcon Metcon (Time) 100 Cal Row 90 x OH Squats 20/15kg 10 x Synchro Burpees 80 Cal Row 70 x Front Rack Lunges 30/20kg 10 x Synchro […]

25-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 250m Row 3 rounds: 8 x Cossack Squats 8 x Walkouts + Press Up 8 x Barbell Good Mornings 30s Handstand Hold/Straight Arm Plank Hold Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb […]

24-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 2 Rounds: 10 Cal Row/Bike/Ski 10 x Squat Jumps 10 x HRPUs 10 x Pass Throughs Metcon Metcon (Time) 21 Rounds of: 7 x Wall Balls 9/6kg 7 x Slamballs 15/10kg 7 x SB Twists 15/10kg 7 x Thrusters 20/15kg 7 Cal Row/Bike/Ski 7 x […]