16-12-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 20 x Squats 5 x Strict Pull Ups/10 x Ring Rows 20 x Pass Throughs 5 x Strict Pull Ups/10 x Ring Rows 20 x Good Mornings Metcon Metcon (Time) 12 Days of Christmas 1 Burpee Box Jump Over 24/20″ 2 Power Snatch 35/25kg 3 Barbell […]

20-11-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Sumo Hold 6 x Spiderman & Reach 10 x Leg Swings (each side) 10 x Arm Rotations (fwd & back) 2 x 20s Supinated (palms facing towards you) Bar Hang Weightlifting Front Squat (4@60% – 3@70% – 2@80% – 2@90% – 1@95%) Percentages based […]

17-11-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 25 x Jumping Jacks 10 x Squats 6 x Spiderman & Reach 10 x Fire Hydrants 10 x Cossack Squats 10 x Pass Throughs 10 x Barbell Good Mornings Weightlifting Back Squat (4@60% -3@70% – 2@80% – 2@90% – 1@95%) Percentages based from 90% of your […]

16-11-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 10 x Drop Squats 10 x Lunges 10 x Sit Ups 10 x Press Ups 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 3 – 6 – 9 – 12 – 15 – […]

05-11-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP 6 Cals 6 x Wall Balls 9/6kgRound ON / Round OFF Metcon Metcon (AMRAP – Reps) In a 35 min window complete: 10 – 20 – 30 – 40 – 50 – 60 – Cal Row – Slamballs 15/10kg – Russian Twists 20/15kg […]

22-10-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP 7 Cals 7 x Wall Balls 9/6kgRound ON – Round OFF with Partner. Metcon Metcon (Time) 24 Rounds for time: 10/7 Cal Row/Bike 7 x Burpees over bar 1 x Bear Complex 60/42.5kgMovement ON – Movement OFF P1 – Row P2 – Burpees […]

15-10-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP 6 x Wall Balls 6/3kg 3 x Down UpsRound ON Round OFF with your partner! Metcon Metcon (Time) Buy in – 1500m Row (250m intervals) or 1200m Ski (200m intervals) 42 -30 – 18 – 6 – 18 – 30 – 42 – […]

09-10-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 x Jumping Jacks 6 x Squats 6 x KB Swings 16/12kg Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 Wall Balls 9/6kg Box Jumps 24/20″ Alt DB Snatch 22.5/15kg *100 x Double Unders after every round35 min Time Cap!

06-10-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 10 x Squats 6 x Spiderman & Reach 10 x Press Ups 10 x Sit Ups 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (5 Rounds for reps) “FGB” Style 5 Rounds of 1 min – Max Floor Press 40/25kg 1 […]

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 […]