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Monday 16/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit For Time: 30-20-10 One-Arm Dumbbell Hang Clean and Jerks Calorie Assault Bike

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Saturday 14/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit For Time: 2-4-6-8-10-12-14-16: Alternating Dumbbell Snatch Wall Balls Ring Rows

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Friday 13/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit For Quality: 50 Straight Leg Sit-Ups 50 Glute Bridges 50 Sit-Ups 50 Air Squats 50 Hollow Rocks 50 Superman Rocks

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Thursday 12/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit Complete as many rounds and reps as possible in 12 minutes of: 300/250 Meter Row 12 Bar hang knee raise 8 Box-Facing Burpee Box Jump-Overs 6 Wall Ball

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Wednesday 11/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit Complete rounds of 21, 15 and 9 reps for time of: Dumbbell Thrusters Dumbbell Box Step-Overs

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Tuesday 10/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit Every 6 minutes, for 18 minutes (3 sets): 20/15 Cal. Bike 10 Dumbbell Shoulder Press 400 Meter Run

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Monday 09/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit In teams of two, complete five rounds for time of: Row 400 Meters 20 Barbell Thrusters 30 Ring Rows

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Saturday 07/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit For time: 60 Jumping Lunges 50 Bar hang knee Raise 40 Cal. Bike 30 Situps 20 Air Squats

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Friday 06/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Ring Rows x 8-10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Burpeess x 40 seconds Minute 5 […]

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Thursday 05/07/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit For time: 160 Skips 40 Russian Kettlebell Swings 20 Hand-Release-Pushups 800 Meter Run 20 Hand-Release-Pushups 40 Russian Kettlebell Swings 160 Skips

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