August 2018

CrossFit Kids 5pm (no adult class at this time)   A) Superset   8-8-8-6-6-6-4-4-4 Deadlift Bench Press   B) AMRAP in 8 minutes: 2 DB Renegade Rows (2 x 20/15kg) 4 DB Hang Power Cleans 4 DB Thrusters 20 Double Unders 20 Bicycles (L+R=2) ...

A) 0 - 10:00 Bicouplet 2 For time: 12-9-6 Snatches (61/40kg) Bar Muscle-Ups   B) 10:00 - 20:00 Bicouplet 1 For time: 21-15-9 Snatches (40/25kg) C2B Pull-Ups   or   C) "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...

Kim's 60th WOD   For time:   60 Double Unders   Then 4 x 1 Rope Climb (wear shin protection) 2 HSPU 3 Toes-to-Bar 4 Pull-Ups 5 Deadlifts (80/60kg)   60 Situps + 1 Cal for every year under 60 yrs old   Rx+ 1 Legless Rope Climb 2 Deficit HSPU (4"/2") 3 Bar Muscle-Ups 4 C2B Pull-Ups 5 Deadlifts (120/85kg) ...

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