22-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 10 x Squats 10 x Lunges 10 x Press Ups 10 x Sit Ups 10 x Back Ext 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (Time) 10 mins to complete 3 rounds: 30 x DB Alt Lunges 22.5/15kg 20 x Pull Ups […]

21-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Skipping 2 rounds: 10 x KB Swings 16/12kg 10 x Goblet Squats 10 x Pass Throughs Weightlifting Hang Power Clean (3 reps EMOM x 3) Start about 50 – 60% of your 1rm Power Clean Hang Power Clean (2 reps EMOM x 3) […]

19-10-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 10 x Squats 30s Sumo Hold 10 x Press Ups 10 x Sit Ups 10 x Back Ext 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (Time) 400m Run 90 x Double Unders 400m Row 80 x Wall Balls 9/6kg 400m Run 70 […]

18-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 500m Row into 3 Rounds of: 8 x SDHP 20/15kg 8 x Thrusters 20/15kg 8 x Beat Swings 16 x Single Skips Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters […]

17-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 200m Row 10 x Squats 10 x Press Ups 10 x Ring Rows 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (AMRAP – Reps) 8 Min to complete: 3 Rounds 20 x Pull Ups 30 x Box Jump Overs 40 x Double Unders […]

16-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Sumo Hold 10 x Cossack Squats 10 x Lunges 10 x Fire Hydrants (each side) 10 x Pass Throughs 10 x Barbell Good Mornings 20/15kg Weightlifting Deadlift (5 @ 60% – 5 @ 70% – 5 @ 80%) 2 – 3 mins rest […]

15-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 1 min Skipping 2 Rounds: 10 x KB Swings 16/12kg 8 x Wall Balls 6/3kg 6 x Down Ups Metcon Metcon (5 Rounds for reps) 5 Rounds of: 40 sec – Cal Row 40 sec – DB Down Ups 2 x 22.5/15kg 40 sec – […]

14-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 10 x Squats 30s Sumo Hold 10 x Lunges 10 x Press Ups 10 x Ring Rows 10 x Pass Throughs 10 x Good Mornings Metcon Metcon (Weight) Every 90 secs for 8 Rounds 8 x Back Rack Lunges 4 x Strict Chin Ups10 mins […]

12-10-2019

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Row 10 x KB Swings 16/12kg 8 x Down Ups Metcon Metcon (Time) 100 – 80 – 60 – 40 – 20 Double Unders Sit Ups 50 – 40 – 30 – 20 – 10 DB Power Cleans 2 x 22.5/15kg Rest […]

11-10-2019

Clyde Coast Crossfit – CrossFit Lite Warm-up Warm-up (No Measure) 300m Row 10 x Abmat Sit Ups 10 x Abmat Back Ext 6 x Spiderman Stretches + Reach 10 x Press Ups 10 x SDHP 20/15kg 10 x Pass Throughs 10 x Barbell Good Mornings 20/15kg Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds […]