Month: January 2018

PART A Dumbbell Walking Lunge 5 x 15m Complete sets every 2 minutes   PART B For time 30/21 Cal Row 30m Dumbbell Walking Lunge (22.5/15) 400m Run 30m Dumbbell Walking Lunge (22.5/15) 30/21 Cal Row

PART A 3 Position Power Clean 15 minutes to build to a heavy set   PART B 3 Rounds for time 15 Hang Power Cleans (52.5/35) 15 Lateral Bar Hop Burpee 16 min time cap

PART A For time 21-15-9 Reps of: Wall Balls (9/6) Pull Ups Thrusters (42.5/30) Box Jumps (24/20") Kettlebell Swings (24/16) 15 minute time cap   PART B Not For time 20 GHD Sit ups 20 Banded Good Mornings 20 GHD...

Check out the video below explaining the breakdown of points and instructions you’ll need to get signed up for the CrossFit Open. Below the video you’ll find a written summary of the 2018 CrossFit Open Bounce Team Challenge. CrossFit Open 2018...

In teams of 3 complete As many reps as possible in 25 minutes of: 150/100 Cal Row or Bike 120 Chest to bar pull ups 60 Clean and Jerks (52.5/35) 50 Clean and Jerk (60/42.5) 40 Clean and Jerks (70/50)...

Please Note! Due to the Australia Day Public Holiday we are only open today for a session at 8am. The Bounce team wishes you all a fun and safe day!   PART A As many reps as possible in 13...

PART A Sumo Deadlift 15 minutes to work up to a heavy triple   PART B In Teams of 3 - As many rounds as possible in 20 minutes 10 Kettlebell Swings (24/16) 60m Shuttle Run (15m Lengths) 10 Ball...