LOAD Power Snatch 3×5 WOD Open WOD 11.1 Complete AMRAP in 10 mins of: 30 Double Unders 15 Power Snatch 35/25kg CASH OUT Run 1.6km Post load and time to comments.
LOAD Hang Power Snatch 3×5 WOD BUY IN: Row 1km Then begin the WOD immediately after with: 3 rounds 13 Hang Power Snatch 50kg/35kg 13 Toes 2 Bar Follow this straight into the CASH OUT: Run 800m Post Load and total buy in/wod/cashout time to comments
Skills Muscle Ups 20 min workshop on ring pull ups, ring dips and muscle up transitions WOD 20min AMRAP 2 workout choices 3 Pull Ups 3 Ring Dips 6 Push Ups 9 Sit Ups 12 Squats 15 Burpees or 3 Muscle Ups 6 Push Ups 9 Sit Ups 12 Squats 15 Burpees
LOAD Overhead Squat 3×5 WOD “Nancy” Complete 5 rounds for time of: Run 400m 15 Overhead Squats 42.5kg/30kg
LOAD Strict Press 3×5 WOD Complete for time 21 – 15 – 9 Push Press 50kg/30kg Wall Ball 9kg/6kg Sit Ups CASH OUT Max Push Ups
Load Back Squat 3×5 WOD Complete for time: 21-18-15-12-9-6-3 Kettlebell Swings Run 200m Post load and time to comments
Time to chill, relax and recover those muscles from a brilliant week! What a fantastic first week at CrossFit Cranbourne. Thank you to the many many many people that were involved with helping get this gym up and running. It wouldn’t have happened without you. There are plenty more exciting days ahead, beginning with the…
Welcome to our first come and try day. Saturday sessions are free for first timers and will usually involve fun group based workouts. So bring a friend along and get into it!
Skills Pull Ups WOD Complete rep scheme for time : 10-1/1-10 Pull Ups Kettlebell Swings 24kg/16kg Post times to comments
Load Front Squat 3×5 WOD Complete for time: 30 Front Squats 42.5kg/30kg 30 Push Press 42.5kg/30kg 30 Thrusters 42.5kg/30kg Run 200m 20 Front Squats 20 Push Press 20 Thrusters Run 200m 10 Front Squats 10 Push Press 10 Thrusters Run 200m Post load and time to comments