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ROYAL CROSSFIT

Friday

180920


For time each


1k row or 1k ski or 2.5k bike
rest as needed
1k row or 1k ski or 2.5k bike

Friday

180920


For time each


1k row or 1k ski or 2.5k bike
rest as needed
1k row or 1k ski or 2.5k bike

Thursday

170920


Heavy Day


Deadlift
5-5-5-5

Weighted pull-ups
3-3-3-3

400m med ball "peck deck" carry

Thursday

170920


Heavy Day


Deadlift
5-5-5-5

Weighted pull-ups
3-3-3-3

400m med ball "peck deck" carry

Wednesday

160920


17.5


For time
10 rounds of
9 thrusters
35 double-unders

♀30kg ♂43 kg

Wednesday

160920


17.5


For time
10 rounds of
9 thrusters
35 double-unders

♀30kg ♂43 kg

Scaling

• less load
• 35 single-unders

On Ramp

7 rounds

Tuesday

150920


20' amrap


400m run
7 muscle-ups

Tuesday

150920


20' amrap


400m run
7 muscle-ups

Scaling

for each muscle-up do
• low rings muscle-up transition or
• 7 ring rows or strict pull-ups + 7 ring dips or parallette dips

On Ramp

15' amrap

Monday

140920


For reps


2 minutes sit-ups
2 minutes squats
90 seconds sit-ups
90 seconds squats
1 minute sit-ups
1 minute squats
30 seconds sit-ups
30 seconds squats

before the work-out practise 20minutes handstand

Monday

140920


For reps


2 minutes sit-ups
2 minutes squats
90 seconds sit-ups
90 seconds squats
1 minute sit-ups
1 minute squats
30 seconds sit-ups
30 seconds squats

before the work-out practise 20minutes handstand

Saturday

120920


For reps


3 minutes row calories
3 minutes power snatch
3 minutes row calories

♀40kg ♂60kg

Saturday

120920


For reps


3 minutes row calories
3 minutes power snatch
3 minutes row calories

♀40kg ♂60kg

Scaling

• less load

Friday

110920


In 20' for max reps


Run 1 mile
with the remaining time do Cindy for as many reps as possible

Cindy is :
5 pull-ups
10 push-ups
15 squats

Friday

110920


In 20' for max reps


Run 1 mile
with the remaining time do Cindy for as many reps as possible

Cindy is :
5 pull-ups
10 push-ups
15 squats

Scaling

•1200 m run
• ring rows
• box push-ups