CrossFit 2600

Workout of the day

Thursday 25th April

ANZAC DAY – 7am & 8am classes In memory of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria. “WOOD” 5 rounds for time: Run 400m 10 burpee box jumps 10 sumo deadlift high-pulls (42.5/30kg) 10 thrusters (42.5/30kg) Rest 1 minutes

Wednesday 24th April

25 minutes to find a max strict press 3 sets for max reps of: 45 seconds BB curl 45 seconds plate b/over row 45 seconds plate twists 45 seconds ring push-ups 1 minute rest

Tuesday 23rd April

25 minutes to find a MAX HB back squat 3 sets for max reps of: 45 sec dish rocks 45 sec wall facing squats 45 sec arch snaps 45 sec deadballs 1 minute rest

Monday 22nd April

7am & 8am classes CrossFit Cards

Saturday 20th April

6:30 am & 7:30am Classes + 8:30am Express 4 rounds for time: 400m run 6 strict pull-ups 12 DB shoulder to overhead (22.5/15kg) 400m run 6 DB hang clean (22.5/15kg) 12 toes to bar

Friday 19th April

7am & 8am classes only In pairs, 12 rounds for time: (alternate complete rounds) 9 deadlifts (60/40kg) 5 cleans (60/40kg) 3 thrusters (60/40kg)

Thursday 18th April

E2MOM for 16 minutes Split Jerk 2,2,2,2,1,1,1,1 Complete as many rounds and reps as possible in 10 minutes of: 30 double unders 10 lateral bar burpees 3 ground to overhead (60/40kg)

Wednesday 17th April

Strict Press E3MOM  3 rounds: 4 @ 75% 2 @ 85% 1 @ 90-95% 3 sets for max reps: 30 seconds bicep curls 30 seconds plate bent-over flys 30 seconds plate raise sit-ups 30 seconds ring push-ups 1 minute rest

Tuesday 16th April

In pairs, alternate movements and complete as many rounds and reps as possible 0-10 minutes: 20 wallballs 20 double unders 2 wall walks  10-20 minutes: 10 cal bike/row 20 abmat sit-ups 2 deadballs 20-30 minutes: 5 pull-ups 10 push-ups 15 squats

Monday 15th April

HB Back Squat E3MOM 3 rounds: 4@75% 2@85% 1@90-95% 3 sets for max reps: 30 seconds dish snaps 30 seconds goblet squats 30 seconds arch rocks 30 seconds russian swings 1 minute rest