Paleo Seminar Tonight 29th April at 6:30pm Start your 30 day challenge on May 1st!

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans, 60kg(40kg)

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Rest day!

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Workout of the day 9am

Conditioning:
One partner working at a time. Each Partner must complete all reps. While your partner is working, you must hold a plank.
50 Double Unders
10 Burpees
20 Wall Balls (20,14)
25 Box Jumps (24/20)
30 Kettlebell Swings (24/16)
50 Double Unders
30 Kettlebell Swings (24/16)
25 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Burpees
50 Double Unders

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Saturday May 4th 9am Rock Climbing at Hardrock Indoor Rock Climbing
Please email me ASAP if you wish to attend info@crossfitringwood.com This will be Saturdays 4th May Workout of the day!

AMRAP 12 minutes:
4 Handstand pushups
8 Pullups
12 Pistols

Nathan’s Anzac day Burpee Mile Challenge
459 Burpee Broad jumps in 1hr and 50min
Congratulations Nathan

CrossFit Ringwood made a donation to Legecy for $250 on Nathan’s completion of this amazing fitness challenge.

CrossFit Making you fitter for everyday to the extreme.

Anzac day workout of the day 10:30am

“Partner Wood”

6 Rounds for time of:

200m Relay
10 Burpee Box Jumps, 24″ (20″)
10 SDHP, 40kg (30kg)
10 Thrusters, 40kg (30kg)
Rest 30sec

*Only one person can work at a time.

Weightlifting skills 6:30pm

Tabata gone wild!
Medicine Ball Cleans, 20lb(14lb)
Over Head Plate Lunge, 20kg(15kg)
Kettelbell Swings, 24kg(16kg)
Toes to bar

Anzac day Thursday’s only session time will be 10:30am

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Saturday May 4th 9am Rock Climbing at Hardrock Indoor Rock Climbing
Please email me if you wish to attend info@crossfitringwood.com This will be Saturdays 4th May Workout of the day!

Shoulder press 5-5-3-3

5 Rounds for time of:
Back Squat 10 50/40
Double Unders 20
Strict pull ups 10

Strength:
Deadlift 3-3-3-3-3

Conditioning:
12 Minute AmRap
5 Power Clean 60/40kg
10 Burpees
15 Box Jumps

Rest day!
Anzac day Thursday’s only session time will be 10:30am

Paleo Seminar 29th April at 6:30pm Start your 30 day challenge on May 1st!

Saturday May 4th 9am Rock Climbing at Hardrock Indoor Rock Climbing
Please email me if you wish to attend info@crossfitringwood.com This will be Saturdays 4th May Workout of the day!

Weightlifting 8am Cancelled.
Please make sure you book into classes your attending!

Workout of the day 9am

4 rounds for time:
3 rope climbs
10 Over head squats
12 Box Jumps
16 Front Rack Lunges