Workout of the Day

12 Dec
0

CrossFit Kids 5pm (no regular class on at this time)   Partner WOD   AMRAP in 20 minutes:   “Luke” 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring D ... Continue Reading

11 Dec
2

A) OHS 7-7-7-7-7   B) Front Squat 5-4-3-2-1-1-1

10 Dec
3

Alt EMOM for 10 mins:   A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups   B) 40 sec. Row (for mtrs) 40 sec. Pushups   C) 40 sec. Double Unders 40 sec. Toes-to-Bar

09 Dec
2

A) Snatch – 15 minutes   B) FTD OQ 18.4   0 – 2:00 15 Box Jumps (24/20”) 5 Snatches (60/40kg)   – If completed before time:   – 4:00 15 Box Jumps 5 Snatches (70/50kg)   – 6:00 15 Box Jumps 5 Snatches (80/55kg)   – 8 ... Continue Reading

07 Dec
1

For time:   39 Situps 40 Box Jumps (24/20″)   7 x 12 Wall Ball (9/6kg) 12 Power Cleans (40/30kg) (^52.5/40kg) 12 Push Presses 40 Double Unders   39 Situps 40 Calories   – solo or – partner

06 Dec
2

A) Snatch + Hang Snatch + OHS   B) Clean + Hang Clean + Split Jerk  

05 Dec
3

CrossFit Kids 5pm (no regular class on at this time)   “Angie”   For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats   Big Dan hitting doubles, or as he calls it, cardio.

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