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Jason
- May 30, 2017
- 1 min
Wednesday 31.05.17
EMOMx16, alternating
Min 1: 12 Kettlebell Front Rack Lunges
Min 2: 12 Deficit Push Ups
Min 3: 12 Dumbbell Step Ups 20/12.5kg 20"
Min 4: 40 Second Plank Hold
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CFC Key Party - In House Pairs Competition Social Day. Details here.
WA Day Public Holiday Hours:
8am - Weightlifting
9am - CrossFit
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Jason
- May 26, 2017
- 1 min
Saturday 27.05.17
Fight Gone Bad
3 Rounds for total reps:
1 Min per station:
Wall Balls 9/6kg 10 foot
Sumo Deadlift High Pull 35/25kg
Box Jump 20"
Push Press 35/25kg
Row for Calories
Rest
Compare to 12.07.16
Post results to Beyond the Whiteboard. Join BTW here.
CFC Key Party - In House Pairs Competition
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Jason
- May 23, 2017
- 2 min
CFC Key Party - In House Pairs Competition
Tired of your workout buddy? Wanting to spice things up? Think the grass could be greener on the other side?
Well, you've finally a chance to throw your "keys" in a bowl and see who you end up with! ;) Come join us for a social in house "swingers" comp, do a few workouts and have some fun!
All entrants in each category will be placed into a 'bowl' and drawn out that morning. Who knows, you might lucky with Sean "The Sweet heart" Sweeney, Duncan "Slip and Slide" Tomkins o
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Jason
- May 22, 2017
- 1 min
Tuesday 23.05.17
For total reps:
3 Min AMRAP
15/12 Calorie Bike
12 Power Snatch 42.5/30kg
3 Min Rest
3 Min AMRAP
15/12 Calorie Bike
8 Power Snatch 50/35kg
3 Min Rest
3 Min AMRAP
15/12 Calorie Bike
5 Power Snatch 60/42.5kg
Post results to Beyond the Whiteboard. Join here.
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Jason
- May 19, 2017
- 1 min
Saturday 20.05.17
In teams of 3 - 2 people working at a time:
A.
4000m Row
B.
10 Rounds for time:
30 Russian Kettlebell Swings 32/20kg
20 Lateral Burpees
10 Front Squats 42.5/30kg
*Score is the combined time of A and B.
Post results to Beyond the Whiteboard. Join here.
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Jason
- May 18, 2017
- 1 min
Friday 19.05.17
20 Min AMRAP
5 Ring Muscle Ups
10 Calorie Bike
15 Power Snatches 35/25kg
20 Box Jumps 24/20"
Post results to Beyond the Whiteboard. Join here.
*A reminder for all Saturday 8.30am classes you must reserve a spot via the Zen Planner app. The class is capped at 22 people. This is our only capped class. It is for your safety and quality of training.
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Jason
- May 17, 2017
- 1 min
Thursday 18.05.17
Jerry
For time:
1 Mile Run
2000m Row
1 Mile Run This is a hero workout, pay your respects to someone who made the ultimate sacrifice, don't bail 'because you don't like running'.
Post results to Beyond the Whiteboard. Join here.
*A reminder for all Saturday 8.30am classes you must reserve a spot via the Zen Planner app. The class is capped at 22 people. This is our only capped class. It is for your safety and quality of training.
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Jason
- May 16, 2017
- 1 min
Wednesday 17.05.17
A.
Big Clean Complex:
6 Sets of the following Complex -
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
*Goal is to build up in weight each set.
B.
In teams of 3 - 9 Min AMRAP
15/12 Calorie Bike
Post results to Beyond the Whiteboard. Join here.
126 views0 comments
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