CROSSFIT
BEGINNER STRENGTH 3.3
1a) Deadlift 3 x 3
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate
INTERMEDIATE STRENGTH 3.3
1a) Deadlift 3 x 3 x 90%
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate
WOD
For time:
Double Under, 20 reps
52.5kg (35kg) Push Press, 12 reps
Walking Lunge, 20 steps
Double Under, 40 reps
52.5kg (35kg) Push Press, 9 reps
Walking Lunge, 40 steps
Double Under, 60 reps
52.5kg (35kg) Push Press, 6 reps
Walking Lunge, 60 steps
Post time to comments
KETTLEBELL CROSSFIT
STRENGTH 3.3
1a) Double Front Squat 3 x 5
1b) Double Swing 3 x 5
WOD
5 rounds for time of:
16kg (12kg) Double Front Squat, 7 reps
16kg (12kg) Double Snatch, 7 reps
16kg (12kg) Jerk, 7 reps
Post time to comments
EASTER WEEKEND CLASSES
Thursday 28th
Normal Classes. Evening classes will perform the CrossFit Open WOD 13.4
NB. Friday Night Firebreathers will be at 8pm this night
Friday 29th
Saturday/Public Holiday Schedule, 7am/8am/9am/10am classes. All classes will perform the CrossFit Open WOD 13.4
Saturday 30th and Sunday 31st
Normal Classes
Monday 1st
Saturday/Public Holiday Schedule, 7am/8am/9am/10am classes














