Monday

On the minute for 20 min:

  • 3 GTO 115/85
  • 3 burpees
  • 3 GTO

Strength: F.Squat 5 3 2 1 1

Today is the last day to get on the Founders fee discount of $150 per month per person. Rates will be going up after Tuesday. If you want to lock yourself in at this price $150 and $125 for Military/Police/Fire service discount act now and start training at Crossfit 2120 today. 

Saturday Filthy or Dirty

Snatch Day featured some great highlights from the week that was.

 

 

 

 

 

 

 

 

Saturday 9am Crossfit

  • 50 box jumps 24”/18”
  • 50 jumping pull ups
  • 50 kb swings 53/35
  • 50 steps walking lunge
  • 50 knees to elbow
  • 50 push press 45/33 (don’t drop bare barbells)
  • 50 back extensions
  • 50 wall ball shots 20/14
  • 50 burpees
  • 50 DU

Dirty 30 is the scaled little sister to the big bad “50”

Crossfit Intro Free wod at 10am

Beginner 3 RFT

  • 3 cycles of 3 pull ups / 6 push ups / 9 squats then 100 m run =1 rd

Intermediate 4 RFT

  • 4 cycles of 4 pull ups / 8 push ups / 12 squats then 100 m run = 1 rd

Experienced 5 RFT

  • 5 cycles of 5 pull ups / 10 push ups / 15 squats then 100 m run = 1 rd

Note: each cycle of pull ups/push ups/squats are performed 3,4 and 5 times before run begins and full round concludes.

QT

Gavin runs another round

 

 

 

 

 

 

 

 

10 RFT

  • 6 Thrusters 95/65
  • 7 TTB (toes to bar)
  • 8 Pull ups
  • 100 m sprint (2nd speed bump and back)

Snatch Practice

 

 

 

 

 

 

For time: 15 12 9 6 3

Hang Snatch / Burpee

Snatch  1 1 (1) 

Attention all members: Make it in for this workout. The snatch is a fun and challenging movement. If you are unfamiliar with the snatch that is more the reason to make it in and gain understanding which will lead to greater recognition ,confidence and growth.  Weight is always scaled to ability, strength and experience.