Afternoon sessions

Morning crews times.

SQUATTING WITH ANNIE

TODAY AT CROSSFIT BROOKVALE


FOR TIME:
30 OHS @ 60/40kg
1000m Run


Rest 5mins then...


"Annie"
50-40-30-20-10
Double Unders
Sit Ups

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

REST DAY

TODAY AT CROSSFIT BROOKVALE


REST DAY... ENJOY YOUR WEEKEND!!

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

TEAM WORK!!

TODAY AT CROSSFIT BROOKVALE
In Teams of 2:
25-5 & 5-25
25 SDLHP KB 24/16kg
15 KBS 24/16kg
5 KB Clusters 20/12kg

* SDLHP & KB Clusters are on a sliding scale, while the KBS remain the same*

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

ITS ALL ABOUT THE LEGS

TODAY AT CROSSFIT BROOKVALE


5 Rounds

5 FFE Split Squat 40/30kg

10 Bent Over Row 40/30kg

200m Run 9/6kg


Guys Hal is racing in the XPD Adventure Race in Team Juggernaut XPD 2011 Follow his race. Info Video 


CROSSFIT Prepares you for ANYTHING!

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

On The Bench

TODAY AT CROSSFIT BROOKVALE


12-10-8-6-4
Bench Press


Rest 5 mins then...


10-1
HSPU
Pull Ups (Strict)

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

Kettlebell Madness

TODAY AT CROSSFIT BROOKVALE


AMRAP 10 MIN
3 Wall Climbs
5 Kb Push Jerks 24/16kg
7 GHD Sit Ups


Rest 5 mins then...


3 Rounds
10 Back Extensions
20 Kb Snatches 24/16kg (10ea side)
30 Alternating o/h lunges 24/16kg

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

TABATA

TODAY AT CROSSFIT BROOKVALE


"Tabata"

KBS 24/16kg

Deadlift 70/50kg

Dubs

Ring Dips

AB Mat Sit Ups

Snatch 35/25kg

8 rounds on each station then rotate, once through all exercises.


SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR!!
SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100!!