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Fitter Stronger Tougher

May 24 2022

Wednesday 25/5/22 - Rolling Through

CROSSFIT

STRENGTH

Front Squat 1 1/4
4 x 8 reps @ tempo 30X1
+
KB Front rack carry
4 x 25m
* Hold across

CONDITIONING

AMRAP 15 minutes:
50 Double unders
25 Wall balls
20 Single arm DB OH alt lunges
15 T2B

FITNESS

On a running clock:
Every 10 mins x 4 sets:
At 0 -
200m (or 1 lap) Run
At 1 -
30 (or 20 or 15) Echo bike calories
At 4 -
30 (or 20 or 15) Row calories
At 7 -
200m (or 1 lap) Run
* Finish sub 8 mins is the goal

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May 23 2022

Tuesday 24/5/22 - Loud Echo

CROSSFIT

STRENGTH

Press
4 x 6 reps @ 30X1
+
Chin over bar hold
4 x 15-30 seconds
* Lift every 3 mins and hold across on the press. Aim for 4 sets at the same duration on the COB.

CONDITIONING

Working 1:1 with a partner:
4 rounds each of:
12 Lateral burpees over the barbell
9 Power cleans 
30 seconds Hard Echo bike effort
Time cap 16 mins

FITNESS

With a partner working 1:1
8 min clock -
20 (or 14) KB Gorilla rows
12 (or 10) DB static lunges / leg

rest 2 mins

8 min clock -
15 (or 10) Assault bike calories
20 Ankle taps

rest 2 mins

8 min clock -
12 (or 8) Half kneeling DB press / arm
20 (or 14) KB Goblet squats

rest 2 mins

8 min clock -
15 (or 10) Ski erg calories
20 Bicycles

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May 21 2022

Monday 23/5/22 - Bases Loaded

CROSSFIT

On a running clock:

4 rounds of -
Run 400m
* rest 30 seconds

rest 4 mins

4 rounds of -
Run 400m
* rest 30 seconds
Time cap 24 mins

FITNESS

On a running clock:

Every 7 mins x 4 sets:
350m (or 275m or 225m) Ski erg
500m (or 400m or 325m) Row
800m (or 700m or 625m) Bike erg
* Goal is sub 5 min rounds. Be consistent!!

At 32 mins -
8 mins to accumulate:
3 min Tuck hang
* Every time you come down complete -
10 Rower tucks
20 Hollow rocks

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May 20 2022

Saturday 21/5/22 - Fight Gone Bad

CROSSFIT

3 Rounds for max reps:
1 min wall balls
1 min SDLHP 
1 min Box jumps 
1 min Push press 
1 min Row calories
1 min rest
* Score total reps across all 3 rounds

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