A) Front Squats 

3,3,3,3,3,3,3

B) Badger 

3 rounds for time 

30 squats cleans 30/40kg

30 pull ups

run 800m

Paradiso CrossFit - Nasty Girls

A) 10 mins mobility

B) Nasty girls

3 rounds for time

50 air squats

7 muscle ups

10 hang cleans 60/40kg

Crossfit Total

“CrossFit Total”

Back Squat 1RM

Shoulder Press 1RM

Deadlift 1RM

Thursdays Skills day

Please spare a thought for those affected by the dreadful earthquake in NZ

A]

10 mins Mobility

B]

Gymnastics skills day

Practice those movements you are not quite sufficient at yet!

Muscleups, Handstand Pushups, L-Sits, Butterfly Pullups

C]

Max overhead situps in 5 mins, 20/10kg

A) Clean

3,3,3,3,3,3,3

B) Elizabeth 

21-15-9reps for time 

Clean 

Ring Dips

C) Turkish get ups

A) MOB

B) "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

C) 100 Hollow rocks

My Journey into CrossFit.

A) Mobility

B) Dead lifts

5,5,5,5,5

C) 1 mins max effort

Dead lift

D) "Coe"

10 rounds for time

10 thrusters 40kg

10 ring Push ups

 

A] Snatch Balance
      3,3,3

B] 10 minute AMRAP
     10 Burpees
     Run 200m
     50 Double Unders
     Max Rep Push Ups*

* Complete Push Ups to Failure then start the round again.

Post Rounds and Push Up reps to Comments

C) 3sets L-Sits 

 

A) SDHP

5,5,5,5,5

B) 3mins Double unders

C) 10min AMRAP

2 handstand push ups

4 hang cleans 60kg

8 C2B 

D) Russian twist & OH sit ups

 

A)MOB 

B) 3mins max push ups

C) Jason Marks

3 rounds for time of:
21 Pull ups
15 Push Press 60kg
9 Deadlift 100kg
Run 400m

 D) Hollow Rocks

A) Clean Tech

B) Squat clean

3,3,3,3,3,3

C) 10 min AMRAP

200m run

21 box jumps

12 kettlebell swings

D) MOB

A) MWOD

B) Back Squat

3-3-3-3-3

C) 10 min AMRAP

5 Burpee

7 Box Jump

10 Knee to elbow

D) 20 OH Sit ups 10/20kg

A] Tabata
Kettlebell Swings
Rope slams
Pull ups
Barbell Push press
Push ups

B] Turkish get ups

A) Dead lift 

3,3,3,3,3,3

B) 30, 20, 10 reps for time

100kg Dead lifts 

Box jumps

16/24kg kettlebell swings

C) 100 roman twists @ 10kg 

30 OH sit ups

A) MOB

B) Clean and Jerk

3,3,3,3,3,3

C) Grace

30 reps Clean and jerk

D) 100 hollow rocks 

Team Kalsu

A) MOB

B) Team Kalsu 

On the minute:

Complete 5 burpees and perform max rep 60kg thrusters on the minute.

The goal is to complete 100 total thrusters. 

C) Heavy Turkish get ups 

A) Snatch tech

5,5,5,5,5

B) 10 mins "cindy"

5 Pull ups

10 Push ups

15 Squats

C) 5 mins abs 

D) MOB  

 

A) HIP MOB

B) Front Squat

1-1-1-1-1-1-1

C]
4 mins Thrusters 50/35kg
3 mins KB Swings 24/16kg
2 mins Muscle Ups/Pullups
1 min Burpees (1 foot jump)

D) 100 hollow Rocks

A) Bent over row

5,5,5,5,5

B) "JT"

21-15-9

HSPU

Ring Dips

Push ups

C) 100 Romain Twist

30 OH Sit ups  

A) SDHP

10,7,4,1

B) 3 mins

Rings dips

C) 3 mins

double unders

D) 3 rounds for time

100m run

15 Oh squats

E) MOB