Workout of the Day

02 Jul
2

A) For time:   200m Farmer Carry (2 x 16/12kg)   then   18-12-6 Box Dips Bent Over Rows   B) E90S x 8   1 Power Clean 3 Push Jerks

01 Jul
2

A) Cluster 1 RM   B) “Daniel” For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters 400m Run 50 Pull-Ups

30 Jun
2

A) E90S x 5   7 Power Cleans   B) With a 15 minute time cap:   50/40 Cal Row   Then AMRAP   15 Power Snatches (35/25kg) 5 Toes-to-Bar 15 Pushups 5 Toes-to-Bar 15 Box Jumps (24/20”) 5 Toes-to-Bar

29 Jun
1

A) Bench Press 4-4-4-4-2-2-2-2   B) AMRAP in 12 minutes: 40 Double Unders 8 OHS (50/35kg) 2 Rope Climbs (wear shin protection)  

27 Jun
2

A) Snatch + Hang Snatch   B) Alt EMOM for 14 minutes:   8 SDHP or Ring Rows   8 Burpee Box Jumpovers or 4 Man-Makers

27 Jun
2

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   Solo or Partner WOD   “Luke” For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Balls (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring D ... Continue Reading

25 Jun
2

A) AMRAP in 8 minutes: 30 Double Unders 10 Alt DB Snatches (20/15kg) B) Alt EMOM (8 minutes) 8 KB Cleans 40m Farmer Carry C) 4 x 2 minutes: 1) 20 Box Jumps (30/24”) AMRAP Calories 2) 16 Box Jumps AMRAP Calories 3) 12 Box Jumps AMRAP Calories 4) 8 Box Ju ... Continue Reading

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