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Group Workouts 31 December 2018 – 5 January 2019

Benchmark Week!

Monday 31 Dec 2018 – New Year’s Eve! 

Shave your callouses!

“New Year’s Eve”

  • 31 Kettlebell Thrusters

  • 31 Pull-ups

  • 31 Kettlebell Snatches (16 non-dom/15 dom)

  • 31 Box Jumps

  • 31 Push-ups

  • 31 Toes-To-Bar

  • 31 Goblet Squats

  • 31 Sit-ups

  • 31 Double-Unders

  • 31 KB Push-Presses

  • 31m Bear Crawl

  • 31 Burpees

  • 365m Row

31:00 Time Cap!  Compare to 31Dec17

* Thanks to Upper Cape CrossFit for the inspiration!

Tuesday 1 Jan 2019 – New Year’s Day

CLOSED

Wednesday 2 Jan 2019 

CrossFit Total: 60 minutes to find 1 Repetition Maximum, max 3 attempts each, in this order: of:

  • Back Squat

  • Strict Press

  • Deadlift

Thursday 3 Jan 2019

CrossFit Total make-up OR CrossFit Total 2 – 60 minutes to find 1 Repetition Maximum, max 3 attempts each, in this order:

  • Clean

  • Bench Press

  • Over Head Squat (sub: Front Squat)

Friday 4 Jan 2019

“Lynne” 5 Rounds for Max Reps:

  • Bench Press @ lower of Body Weight or 70% 1RM

  • Strict Pull-ups

  • Move immediately from bench press to pull-ups.  Score reps for each exercise each round.

Compare 27June15

Saturday 5 Jan 2019 – 5th Anniversary Party @10:00AM!

Workout to be announced!

Sunday 6 Jan 2019

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

15:00 Time Cap

Rest 10:00, then:

“Helen”  3 Rounds For Time:

  • 320m Shuttle Run

  • 21 Kettlebell CF Swings or Snatches 24/16)

  • 12 Pull-ups

12:00 time cap

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