23-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 20s ON – 10s OFF – Jumping Jacks – Hill Climbers – Russian Twists – Down Ups Metcon Metcon (Time) 20 rounds for time: 5 x Press Ups 5 x Squats 5 x Sit Ups

21-03-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 400m Run 10 x Squats 20 x Hill Cimbers 10 x Ring Rows/Pull Ups 20 x Pass Throughs 10 x Sit Ups 20 x Good Mornings Metcon Metcon (Time) Sweaty Saturdays 🙂 2 Rounds of: 50 Cal Row/Bike 100 x Double Unders 2 Rounds of: […]

20-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 Min Sumo Hold 10 x Fire Hydrants 6 x Spiderman + Reach 10 x Press Ups 10 x Ring Rows 15 x Pass Throughs 15 x Good Mornings Weightlifting Front Squat (‘Death By’ @ 50/35kg) Min 1 – 1 rep Min 2 – 2 reps […]

19-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30 x Double Unders 6 x Squats 6 x Press Ups 6 x KB Swings 16/12kg Metcon Metcon (AMRAP – Rounds and Reps) Partner WoD 10 min AMRAP 5 x Down Ups 5 x Clean & Jerk 50/35kg 5 x Pull Ups Rest 3 […]

18-03-2020

Clyde Coast Crossfit – CrossFit 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 Pass throughs 10 x Good Mornings Weightlifting Back Squat (5 x 65% – 5 x 75% – Max reps @ 85%) Spend 10 mins warming […]

17-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 250m Row 3 Rounds of: 8 x KB Swings 8 x KB Goblet Squats 8 x KB SDHP Metcon Metcon (Time) 12 min to finish: 5 Rounds of: 10 x DB Deadlifts 22.5/15kg 15 x Box Jumps 24/20″ 25 x Abmat Sit Ups Rest 2 mins….. […]

16-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 1 min Skipping 10 x Squats 10 x Lunges 10 x Press Ups 10 x Ring Rows/Pull Ups 10 x Pass Throughs 10 x Good Mornings Weightlifting Power Snatch (6 x 3 reps.) Every 2:30min Row 250m + 3 Power Snatch. Increase your weight through the […]

14-03-2020

Clyde Coast Crossfit – Partner CrossFit Warm-up Warm-up (No Measure) 10 Min AMRAP 20 x Double Unders 10 x Wall ballsRound ON – Round OFF Metcon Metcon (Time) 800m Partner Run 50 x STOH 60/40kg 50 x Press Ups 50 x Sit Ups 400m Partner MB Run 9/6kg 40 x Hang Power Cleans 70/50kg 40 […]

13-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 x Arm Rotations Fwd & Back 10 x Arm Swings 10 x Press Ups 10 x Lunges 10 x Ring Rows 10 x Pass Throughs 10 x Good Mornings Gymnastics Handstand Push-ups (10 min EMOM) – Strict – Kipping – Pike from Box – Pike […]

12-03-2020

Clyde Coast Crossfit – CrossFit Warm-up Warm-up (No Measure) 100 x Double Unders/Skips 12x Squats 6 x Spiderman + Reach 12 x Ring Rows 12 x Pass Throughs 12 x Good Mornings Metcon Metcon (Time) Partner WoD. 100 Cal Row/Bike/Ski 50 x Wall Balls 9/6kg 5 Rounds of *Cindy 80 Cals 40 x Wall Balls […]