40 Single DB Box step ups 22.5kg/15kg (24"/20")
60 Air Squats
20 Deadlifts 125kg/100kg
60 Air Squats
40 Single DB Box step ups 22.5kg/15kg (24"/20")
Carley in happier times over the weekend in the Last One Standing ...
This legend completed 13 Hours for a total of 87.1km 😮😮😮
If you only do what you know you can do - you never do very much.
Tom Krause
7 Rounds For Time
7 Handstand Push-Up
7 DB Thrusters 22.5kg/15kg
7 Toes to Bar
7 DB Deadlifts
7 Burpees
7 One arm DB Snatch (alternate arm each round)
7 Pull-Ups
Will be getting this look all day ... 😂😂😂
Excellence is the gradual result of always striving to do better.
Pat Riley
In teams of 3 Complete the Following
Row 5000m
*At the same time complete in any order
150 Kettlebell Swings 24kg/16kg
150 Situps
150 HSPU
150 Burpees
150 ???
Score is time for the 5000m and time to complete the wod
45min Time cap
You're going to need another bestie for today's wod 😂😂😂
A man without decision of character can never be said to belong to himself . . . He belongs to whatever can make captive of him.
John Foster
Muscle Up / Handstand pushup skills
Then ...
For Time -
15 Handstand Pushups
10 Ring or Bar Muscle Ups
15 Burpees
Rest 1min
15 Burpees
10 Ring or Bar Muscle Ups
15 Handstand Pushups
10min Time Cap
Good luck to Carley C as she takes on this years, Last One Standing event starting Friday 9am.
Last years winner made it to hour 42 😮😮😮 ... Good Luck Carley
Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all.
Sam Ewing
5 Rounds x 4min AMRAP
20 x 10m Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks 22.5kg/15kg
Rest 4 Minutes Between Rounds
*Score = Total Reps
Dr Karenne reminding us all that we need to take our hard earnt fitness out into the real world every now and then
Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure.
Thomas Alva Edison
EKKA Day Holiday - Reminder that we will be running a 7am and 8am session today.
Teams of 2
50 Wallballs 10kg/7kg
50 Toes to bar
50 DB Hang Cleans 22.5kg/15kg
50 GHD Situps
50 DB Renegade Row 22.5kg/15kg
50 DB Burpee Deadlift
50/35 Cal Bike
*Every 3 minutes 15 Push ups
35min Time Cap
#hardworkpaysoff ... Then treats 🍦🍦🍦
The firmest friendships have been formed in mutual adversity, as iron is most strongly united by the fiercest flame.
Charles Caleb Colton
In Pairs - 2 Rounds
Run 400m
40 Kettlebell Swings 24kg/16kg
40 Box Jumps 24"/20"
40 Wallballs 10kg/7kg
40 Cal Row
40 Push Press 40kg/30kg
40 Situps
40 Burpees
30min Time Cap
Happy Birthday Em 🍰🍰🍰
In reading the lives of great men, I found that the first victory they won was over themselves . . . self-discipline with all of them came first.
Harry S Truman
Front Squats
5-5-5-3-3-3-1-1-1
CrossFit Games final day this morning ... Can Tia hang on?
Come down grab a coffee and watch with us on the big screen ...
If you didn't know about the CrossFit games that's cool we have Front Squats on the menu for you 🥰🥰🥰
Much may be done in those little shreds and patches of time which every day produces, and which most men throw away.
Charles Caleb Cotton
Teams of 3
For Time:
Small Street Hill Run
6 Rope Climbs
20 Squat Cleans 60kg/42.5kg
Small Street Hill Run
9 Rope Climbs
35 Squat Cleans 60kg/42.5kg
Small Street Hill Run
12 Rope Climbs
50 Squat Cleans 60kg/42.5kg
*Carry 20kg/15kg plate on the hill runs
Teams of 3 ... Matt and Ian need a third 😃 ... #bepartofthesctn
I am the master of my fate:
I am the captain of my soul
William Earnest Henley
21-15-9
Dumbbell Bench Press 22.5kg/15kg
Handstand Push up
Box Jump 24"/20"
Midline Madness 3.0
Candlestick Pulse
Hollow Rock
Evil Knees
Russian Twist 10kg plate
Erin W Having too much fun ... #bepartofthesctn
Each morning is a new beginning of our life. Each day is a finished whole. The present day marks the boundary of our cares and concerns.
Dietrich Bonhoeffer