Workout of the Day

17 Oct
1

CrossFit Kids 5pm (no adult class on at this time)   A) For time: 800m Run 50 Pushups (^+5 Rope Climbs)   30 DB Power Snatches (alt. 20/15kg)   800m Run 50 Box Jumps (24/20″) (^+5 Rope Climbs)   30 DB Power Snatches (alt. 20/15kg)   or   B) As ... Continue Reading

16 Oct
2

With a 20 minute time cap:   800m Row   Then AMRAP   5 C2B Pull-Up + Toes-to-Bar (^M-Up) 10 Weighted Lunges (24/16) (^32/24) 10 KB Swings (24/16kg) (^32/24) 50 Double Unders   

15 Oct
2

A) Back Squat 7 x 4 @ 80 – 85% (20 mins)   Then   B) Weighted Pull-Up 7 x 4   or   C) Ring Rows 5 x 10

14 Oct
2

Running “DT” 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) 400m Run

12 Oct
2

5 rft: 15 Deadlifts (70/50kg) 200m Run 2 Rope Climbs (wear shin protection) 20 Alt DB Snatches (20/15kg) 15 Pull-Ups

11 Oct
1

A) OHS 5-5-5   B) Snatch Balance 3-3-3   C) Hang Snatch 1-1-1   – subs for no overhead A) Front Squat B) Hang Power Clean C) Hang Clean

10 Oct
2

CrossFit Kids – 5pm. (no adult class on at this time)   REMOM x 5   1) 5 Strict Presses 5 Ring Rows   2) 5 KB Power Cleans (2 x KB) 6 Alt Lunges   3) 100m Run 5 Wall Balls (go heavier or higher than normal)   4) 10 Bench Dips   5) Rest or 10/8 ... Continue Reading

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