Tuesday 7/1/20…

Every 3 Mins for 6 sets complete….

15 Kettlebell Swings 24/16

20 Sit-ups

40 Double Unders

Monday 16/12/19….”Jingle Bells”

Complete as many rounds as possible in 15 mins of:
“Jingle Bells”
15 Kettlebell Swings, 24/16 kg
12 Front Squats, 52.5/35 kg
Run, 200 m

Monday 30/9/19…Road Map

5 Min AMRAP of

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Distance Row

Rest 2 Mins

5 Min AmRAP

5 Strict Pullups

10 Pushups or Handstand Pushups

15 Kettlebell Swings

Rest 2 Mins

5 Mins Max Cals Assault Bike

Monday 22/4/19….Double Helen

“Double Helen”

3 rounds for time of:
Run, 800 m
42 Kettlebell Swings @24/16kg
24 Pull-ups

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

 

Saturday 22/12/18…12 Days Of CrossFit

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For time:
1 Squat Snatch, 135/95 lbs
2 Box Jumps, 24/20 in
3 Push Press, 135/95 lbs
4 Toes-to-bars
5 Hang Power Cleans, 135/95 lbs
6 Push-up (hand release)s
7 Deadlifts, 135/95 lbs
8 Burpees
9 Kettlebell Swings, 70/53 lbs
10 Lunges (10 each side)
11 Wall Balls, 20/14 lbs
12 Oz. Beer! Or 12 Burpees

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