For time:
Three rounds:
9 Front Squats 60/40kg
9 Burpees (over barbell)
Rest 1 minute
Four rounds:
7 Front Squats 70/47.5kg
7 Burpees (over barbell)
Rest 1 minute
Five rounds:
5 Front Squats 80/55kg
5 Burpees (over barbell)
Photo: Wishing Sam a great experience as she heads to Toowoomba for the next ten weeks for study/work. We will miss you!!!
Time for a Saturday surprise. Join Marie at 7am or 8am.
Three x 5 minute rounds:
0-2 minutes: Run 360m, then max burpees
2-3minutes: Max Dumbbell Push Press 15/10kg
3-4 minutes: Max Pull-ups
4-5 minutes: Hang Dumbbell Squat Cleans 15/10kg
Rest 5 minutes between rounds
Photo: Happy 14th birthday to our beautiful Jesse. We could not be prouder of the man you are becoming. Kind, passionate, courageous, loving and so much more. We love you more than words.
Enjoy your special day!!! xoxoxo
For time:
150 Double-unders
100 Lunges (22.5/15kg Dumbbell)*
75 Toes to Bar
100 Lunges (22.5/15kg Dumbbell)
150 Double-unders
*Weight held anyhow.
Photo: Congratulations and wishing Jesse all the best as he achieves his dream of becoming a Fire Fighter. Awesome work!!!
AMRAP in 8 minutes:
10 Overhead Squats 40/30kg
10 Chest to bar pull-ups
Rest 5 minutes
AMRAP in 8 minutes:
10 Power Cleans 40/30kg
10 Hand release Push-ups *
*Advanced athletes HSPU
Thank you everyone for a wonderful welcome back!!
A. Five sets:
Strict Dumbbell Press 10-12 reps
Bent over row 10-12 reps (barbell)
B. EMOM x 10 minutes:
Min1: Max Devils Press
Min 2: 30 second plank
A. EMOM x 10 minutes
Snatch (Increment in load)
EMOM x 7 minutes:
1 Snatch (Heavy/repeatable – maintain load)
B. Partner workout:
YGIG, minute on/off
Row 3km
Bike 6km
Ski Erg 3km
Photo: Chloe’s support crew at @alpha_crossfit_
We are closed for the Easter long weekend.
We will reopen on Tuesday.
Have a great weekend with family and friends.
Marie looks forward to seeing all of your smiling faces on Tuesday.
Five rounds, each for time:
Row 400/350m
15 Burpees (Over Parallettes)
Compare last time here
A. Snatch (Power or Squat)
EMOM x 4 minutes:
1 Snatch every 20seconds (Light to moderate load)
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds (moderate load)
Rest 1 minute
EMOM x 7 minutes:
1 Snatch every 60 seconds (increment to heavy)
B. Partner Workout:
For time:
100 Overhead Squats 50/35kg
*Bar must be returned to the ground every 5 repetitions.
*Click in the post to watch the follow up to yesterdays nutrition video.
EMOM x 30 minutes:
Min 1: Row 200/180m
Min 2: Max Shuttle Runs x 10m
Min 3: Rest
Min 4: Max Shuttle Runs x 10m
Min 5: Double-unders x 50
Min 6: Rest
*Advanced athletes may scale up to Drag rope double-unders (30-50 reps)
*Click on the post to watch this great video on nutrition.