MONDAY closed TUESDAY A1. Back Squats; 5 reps @ 83%, x5 A2. Pronated Pull Up Hold; 1 rep ALAP chin above bar; x5 B. DB/KB Front Rack Box Step up @ 3010; 8-10 reps/leg x3 – 20″ box C. For Time: 21-15-9 Push Press @ 40kg/30kg Pull up Burpee over barbell WEDNESDAY A. Hang Power…
DetailsMONDAY A1. Back Squats; 5 reps @ 80%, x5 A2. Chin Up Hold; 1 rep ALAP chin above bar; x5 B. DB Split Squat @ 3010; 8-10 reps/leg x3Â – build on last week C. 4 min AMRAP – ALL OUT 30/20 cal Ski Burpee 6″ reach *Score is burpee reps TUESDAY A1. Standing Supinated…
DetailsMONDAY A1. Back Squat; 5 reps @ 76%, x5 (or 5×5) A2. Chin Up Hold; 1 rep ALAP Chin above bar; x5 B. DB Bulgarian Split Squat @ 3010; 10 reps/leg x3 C. FOR TIME – ALL OUT: 20 Thrusters @ 40/30kg Row 400m TUESDAY A1. Standing Supinated BB Press @ 3010; 8-10 reps; x3 A2.…
DetailsMONDAY A1. Back Squat; 8-6-4-2-1 – build weight as you go; x5 A2. Chin Up @ 30×2; AMRAP; x5 B. S.A. KB/DB Forward Lunge; 20 reps; x3 – change arms after 10 reps – HEAVY! C. For max reps/calories: 2 min Bike/Row + 1 min rest + 2 min Thruster @ 50/35kg + 1 min…
DetailsWe are pleased to announce that we have rebranded from CrossFit Milperra to 365 Performance Milperra. When we first started we were mainly known as CrossFit Milperra, but this was only one of our small service offerings. Since we started three years ago we have evolved significantly and helped many people outside of our initial…
DetailsClients of the Month for August 2018 are Kylie and Andrew Peroni! Meet the Peroni crew, Kylie and Andrew! These champs are one of the friendliest bunch at the gym, they’ve got a big positive vibe about them, and are a pleasure to coach and muck around with! They say couples that train together stay…
DetailsClient of the Month for August 2018 is Danica Daniel! Meet Danica! If you were to look for an example of persistence and triumph, look no further! Danica is all that! She had a bad knee injury doing sports which required surgery to fix, but she didn’t let that go to her head and eliminate…
DetailsMONDAY A1. Back Squat; 20 reps; x3 A2. Ring Row @ 3012; 10 tough reps; x3 – 2 sec pause @ chest. everyone does this, even strong peeps if they set up with whole body laying on floor this is tough + B. For max reps 5 Minutes of Burpee Box Jump-Overs @ 24″/20″ +…
DetailsMONDAY A. Front Squat; 1RM B. “Fran” 21-15-9 Thruster @ 40/30 Pull up TUESDAY A. 40 min AMRAP, teams of THREE, reps broken up as needed; Row 2,000m 150 cal bike Ski 2,000m 100 Burpees 200 Box Jumps (Step Down) WEDNESDAY A. MOBILITY MAYHEM B. OHS; 1RM C. “Cindy” 20 min AMRAP 5…
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