Friday October 31st, 2014

Holy Halloween Madness

3 rounds for time of:
31 Scarecrow Throws (Hang Power Snatches, 45/33 lbs)
31 Candy Calorie Crush (Burpees)
31 Pumpkin Toss (Kettlebell Swings, 53/35 lbs)
Zombie Sprint (Run, 200 m)

Thursday October 30th, 2014

Weighted Dips 3-2-2-2-1-1-1-1-1

CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft

Saturday, 18 October 2014

NeilBarbell For Boobs!

CrossFit Undaunted has set aside the Saturday times so the box can complete the workout “Grace” to help support ‘Barbell for Boobs’.

Didn’t have time to raise funds for the event? No problem, c’mon in and a $15 cash donation gets you a run at ‘Grace’ and the opportunity to support this great event.

First round of ‘Grace’ starts at 9am!  CrossFit Camp Keyes athletes wholehearted welcome to attend!


Friday, 17 October 2014

AMRAP 15 mins: Handstand Push Ups, Pull-ups and Knees To Elbows
Complete as many rounds as possible in 15 mins of:
3 Handstand Push Ups
5 Pull-ups
7 Knees To ElbowsAMReps 5 mins: Turkish Get Up

Wendler Shoulder Press Week 4

Thursday, 16 October 2014

Clean 5-5-3-3-3-1-1-1-1
Every 1 min for 10 mins do:
5 AbMat Sit-ups
3 Burpees
Bear Crawl, 50 ft