December2015

December2015

CrossFit Devonport – 020116

Just a reminder that there are NO CLASSES TOMORROW (on Nee Years Day). This is our Saturday WOD which will be held at 0800hrs. Come on down to the box and give it a crack 🙂 A. “Murph” For time: First, run 1600m Then, in any order and breaking up[…]

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CrossFit Devonport – 311215

A. E3min X 3rds – Bench press (LP) – Seated plate twist X 15-20reps/side B. In 25mins, do the following as many times as possible. Record splits for each attempt: – Push-ups X m.35/f.17 – Butterfly Situps X 50 (fast! Use your arms and push it) – Pullups X m.20,f.12[…]

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CrossFit Devonport – 301215

Hey Strong Movers! We need to finalise team members for the upcoming Affiliate Cup early in January. We need a couple more girls to join the ranks…please send me a text message if you’re keen – 0402733944. We need to finalise a team by Thursday. A. E3min x 3rds –[…]

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CrossFit Devonport – 291215

A. E3min x 3rds – Press (LP) – Walking lunges x 30m B. 2RFT: – Double unders x 200 – Overhead squats x 20 – Shoulders to overhead x 20 – Pullups x 20 – Run x 200m

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CrossFit Devonport – 281215

And with that! Christmas has come and gone and oh my goodness I actually didn’t blow my no CRAP December…well…too much anyways! Haha I’m staying active up here in Queensland, sweating my butt off. Beach yesterday, basketball and gym tomorrow. Lots of chilling and family time. The best! Here’s what we’re[…]

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CrossFit Devonport – 241215

My three little elves teehee ***Scheduling Reminder – CrossFit Devonport will have our normal morning classes (0500,0615,0930), these will be our only classes for the day.  We will close at 1030, however for those of you without a key still, come and grab one by 1100hrs as I’ll be up at[…]

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CrossFit Devonport – 231215

A. E3min x 3rds – Press/push press (LP) – V-ups x 20 B. “Jackie” For time: – Row x 1000m – Thrusters x 50 @ 20kg – Pullups x 30 Note, guys and girls weight is the same 🙂

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CrossFit Devonport – 221215

A. E3min x 3rds Squat (LP) Dead hang to tuck front lever x 2-3 B. In teams of 2-3, AMRAP 25: Row x 3000m ABmat situps x 200 GSQ x 100 @ 16/12 1 athlete works at a time – split up as desired. Must do in order.

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CrossFit Devonport- 211215

A. E3min X 3rds Bench press (LP) 2KB walking lunge X 20steps B. For time: PSn x21 @ 42.5/30 Burpee X 21 Pullups X 21 OHSQ X 15 @ 42.5/30 Burpee X 15 Pullups X 15 SqSn X 9 @ 42.5/30 Burpee X 9 Pullups X 9

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CrossFit Devonport – 181215

A. E3min X 3rds Press (LP) Butterfly Situps X 25 B. For time do 21/15/9 of: Deadlifts @ 125kg/85kg Box jumps @ 30″/24″ ***Yup, it’s heavy and high for some of you…scale as always and figure out what you personally need to do.

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