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Tuesday 01/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit Three rounds for time of: 400 Meter Run 20 Planked dumbbell rows 10 Hand release pushups

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Monday 30/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit In teams of four, complete as many rounds as possible in 20 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups *1 Person working at once

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Saturday 28/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit 15 Minute AMRAP Partner WOD – one for one 10 Calories on Rower 5 Dumbbell Thruster 10 Tuck ups

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Friday 27/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit AMRAP 12 20 Box jumps 15 Hand release pushups 10 Ring rows

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Thursday 26/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit 30 Seconds on 30 Seconds off for 5 sets (15 min) 1. Calories on Assault Bike 2. Kettlebell swing 3. Bar hang knee raise hold

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Wednesday 25/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit 4 Rounods for time; 5 Dumbbell strict press 10 Dumbbell Renegade Row 15 Dumbbell front rack squat 20 Dumbbell lunge 100 Skips

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Tuesday 24/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit Every 5 minutes for 4 Rounds, 200 Meter Run 21 Situps 12 Kettlebell swings

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Monday 23/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit In teams of two, break up repetitions as you seem fi, AMRAP 16: 25 Hand release pushups 200m Farmers carry 15 Cal bike 100 Skips

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Saturday 21/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit Partner WOD For time; 500m Row 50 Partner Situps 400m Row 40 Dumbbell squats 300m Row 30 Hang Dumbbell power cleans 200m Row 20 Hang dumbbell snatch 100m Row 10 Dumbbell thrusters

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Friday 20/04/18

CrossFit Craigieburn – ExpressFit View Public Whiteboard ExpressFit Every minute on the minute for 5 sets (20 minutes) Minute 1: Row Minute 2: Bike Minute 3: Skips Minute 4: Rest 45 seconds worth of work before transition

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