31st January 2015, Saturday

Teams Of 3

5 Min AMRAP Back Squat 230#

Then

18 Mins AMRAP

9 KBS 36Kg
7 TTB
21 DU

30th January 2015, Friday

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 1 x 3

Abs

29th January 2015, Thursday

Rest Day

28th January 2015, Wednesday

The Silvers CrossFit Program is right round the corner! Be sure to engage those whom are interested and ask em to hop on board today! :)

 

Teams Of 2

10,8,6,4,2 Thruster 140#

AES 100m (12mins Cut)

Then

15,12,9,6,3 WallBall 12Kg + Burpee

(12mins Cut)

27th January 2015, Tuesday

Congrats to all those who just completed their Fundamental Class!

Welcome to the Innervate Family!

  

Snatch + Hang Snatch 70% x 1 x 4

Front Squat x 1 x 3

10 mins AMRAP

2 HSPU

4 Pull Up

12 Squat

26th January 2015, Monday

Team Innervate! There will only be a 6pm class tonight due to Fundamentals

Have you REGISTERED for the CrossFit Open 2015?

Clean & Jerk x 1 x 3

Back Squat x 1 x 3

9,7,5 MU

18,14,10 KBS 36Kg

BES 400m

24th Jan 2015, Saturday

Team Innervate! There will only be a 6pm class on Monday Evening due to Fundamentals

Teams Of 2

6 Mins = 1RM Thruster
Rest 1 Min

12 mins AMRAP
10 KB Thruster 2 x 24Kg
20 DU
Then
8 x 200m (12mins Cut)

23rd January 2015, Friday

 

Snatch Balance 1-1-1

Front Squat 1-1-1

On The Minute 8 Minutes

3 MU

3 Deadlifts (315#/220#)

22nd January 2015, Thursday

It was great having the Teens from Fajar Secondary School join us today. We had an enjoyable time teaching them about the Fun in Fitness! Hope to see you fellas around soon!

 

Rest Day

21st January 2015, Wednesday

Teams of 3 (25 min)

21 rounds 

12 WallBalls (10kg/6kg)

9 KBS (36kg/28kg)

6 Burpees

20th January 2015, Tuesday

Clean + Hang Clean + Jerk 80% x 1 x 4

Back Squat x 1 x 3

3 Rds

10 Pull Up

10 Back Squat 205# (From Ground)

400m

19th January 2015, Monday

Front Squat x 1 x 3

Snatch x 1 x 3

5 Rounds
Odd Min = 10 Thrusters 140#
Even Min AMRAP Burpees

17th January 2015, Saturday

Teams of 2

400m

80 WallBall 12Kg

400m

80 KBS 36Kg

400m

80 WallBall 12Kg

400m

*At Least 10 reps to be performed before switching*

16th January 2015, Friday

 

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 1 x 3

Abs

15th January 2015, Thursday

REST DAY

14th January 2015, Wednesday

Teams of 2

In 20 minutes

50 HSPU

100 KBS

200 WallBall

In the remaining time

AMRAP

7 burpees

7 TTB

13th January 2015, Tuesday

Snatch + Hang Snatch 75% x 1 x 4

Front Squat x 1 x 3

"Nasty Gals"

3 rounds

50 squats

7 MU

10 Hang Power Cleans (135#)

12th January 2015, Monday

Back Squat x 1 x 3

Clean & Jerk x 1 x 3

400m x 3

10th January 2015, Saturday

Please note that the box will be closed today, the 10th of January for the Level 1.

9th January 2015, Friday

Snatch Balance 1-1-1

Front Squat 1-1-1

"Helen"
3 Rds
400m
21 KBS 24Kg
12 Pull Up

8th January 2015, Thursday

The Box will be closed on the 10th of January for the CrossFit Level 1 Seminar

REST DAY

7th January 2015, Wendesday

Teams Of 2

In 20 Mins
50 HSPU
100 KBS 2 Pood
200 DU

With The Remaining Time Do
AMRAP Hang Power Clean 140#

6th January 2015, Tuesday

Clean + Hang Clean + Jerk 70% x 1 x 4

Back Squat x 1 x 3

3 Rds

400m

5 MU

25 WallBalls 12Kg

5th January 2015, Monday

Welcome back! Here's to 2015, A New Year and a fitter you!

Snatch x 1 x 3

Front Squat x 1 x 3

Alternate TaBaTa

Burpee

Thruster 100#