01-04-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 200m Run or 25 Jumping Jacks into: 3 x Rounds of 8 x Squats 4 x Spiderman + Reach 8 X Press Ups Metcon Metcon (AMRAP – Rounds and Reps) “Brodie” 20 min AMRAP 11 x Pistols (Squat Jumps) 11 x Renegade Press (Press Ups) 3 […]

31-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 12 x Squats 12 x HRPUs 12 x Sit Ups 12 x Pass Throughs 12 x Good Mornings Metcon Metcon (Time) “300” For time: 25 x Down Ups 50 x Deadlifts 50 x Press Ups 50 x Squat Jumps 50 x Reverse Sit Ups 50 x […]

30-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 20 x Calf Walks 10 x Arm Roataions (Fwd & Back) 10 x Arm Swings 10 x Press Ups 1 min Sumo Hold Metcon Metcon (Time) 100 – 80 – 60 – 40 – 20 Single Unders 30 x Shoulder Taps 15s Wall SitIf you don’t […]

29-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 20 x Hill Climbers 5 x Squats 10 x Lunges 5 x Squats 10 x Press Ups 5 x Squats 10 x Sit Ups 20 x Hill Climbers Metcon Metcon (Time) Half Bert (Scaled version) 25 x Burpees 200m Run 50 x Press Ups 200m Run […]

28-03-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 200m Run (approx 1 min) 3 Rounds of: 8 x Squats 8 x Press Ups 8 x Pass Throughs Metcon Metcon (AMRAP – Rounds and Reps) Partner WoD 35 min AMRAP 400m Partner Run 20 x Synchro Squats 30 x Down Ups 40 x Sit […]

27-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 x Rounds of: 6 x Jumping Jacks 4 x Spiderman + Reach 6 x Press Ups 6 x Sit Ups Metcon Metcon (8 Rounds for reps) 40 min EMOM Min 1 – 16 x Squats Min 2 – 16 x HRPUs (Hand release press ups) […]

25-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Arm Rotations (fwd & Back) 10 x Arm Swings 30s Sumo Hold 10 x Lunges 10 x Press Ups 10 x Sit Ups Metcon Metcon (Time) 10 Rounds for time: 20s Plank Hold 15 x Squats Metcon (Time) 10 Rounds for time: 20s Handstand […]