CrossfitFlinders

Saturday Coach’s Choice Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

Friday Part A Squat Clean (10 minute EMOM) Part B Dumbbell Alternate Step Ups (8) Lifting Every 2mins for 8mins Part C Metcon (Time) For… Read More »CrossFit WOD, March 22, 2019

Thursday Part A Handstand Practice (Max reps) 12 skill practice Part B Metcon (Weight) 4 Rds of: 8 DB Incline Press 8 DB Rows/side Rest… Read More »CrossFit WOD, March 21, 2019

Wednesday Part A Box Jumps (Max reps) Part B Deadlift (4, 3, 3, 2) Part C Metcon (AMRAP – Rounds and Reps) 12min AMRAP 15m… Read More »CrossFit WOD, March 20, 2019

Tuesday Part A Metcon 4 Rds of: 1 Wall Walk + 10sec Hold 20 Hollow Rocks 1 Peg Board Ascent/15sec Hold 10 Tall Kneeling Pallof… Read More »CrossFit WOD, March 19, 2019

Monday Crossfit Open 19.4 Part A Ring Muscle Ups (Max reps) Skill Practice (12mins) Part B Metcon (Time) Partner Elizabeth 21-15-9 Squat Cleans 61/43kg Ring… Read More »CrossFit WOD, March 18, 2019

Saturday Crossfit Open 19.4 Coach’s Choice

Friday Part A Squat Clean (Weight) Front Squat (Weight) Part B Metcon 3 Rds of: 5 Shrimp Squats/side 10 March Glute Bridges Rest 1min Part… Read More »CrossFit WOD, March 15, 2019

Thursday Part A Peg Board Skill Practice 12 Minutes (Max reps) 20 Hollow Rocks/attempts Part B Metcon 4 Rds of: 12 DB Floor Press w… Read More »CrossFit WOD, March 14, 2019

Wednesday Part A Broad Jump (Strict landing each jump) 8 minutes 4 x 3 Part B Deadlift (6-4-4-3-3) Metcon (AMRAP – Reps) 2 Rds of:… Read More »CrossFit WOD, March 13, 2019