There are two options today. Parts A and B are completed as one of the options and Part C is completed as the other option. A) Deadlift 8-8-6-6-4-4-4-4-4 and B) For time: 800m Row 40 Toes-to-Bar 20 Burpees or C) ACC OQ 18.2 and 2A With a 20 minute running clock: 18.2 For time: 30-20-10 DB Deadlifts (35/22.5kg) Burpee Boxovers...
A) Power Clean 3-3-3 B) ACC OQ 18.1 AMRAP in 12 minutes: 30 Double Unders 3,6,9...
Partner or solo 0 - 10:00 A) "Annie" For time: 50-40-30-20-10 Double Unders Situps then 10:00 - 22:00 B) Dumbbell "Rahoi" AMRAP in 12 mins: 12 Box Jumps (24/16kg) 6 DB Thrusters (2 x 20/15kg) 6 DB Facing Burpees Patrner WOD - share "Annie" reps 50/50 - alternate movements for "Rahoi" In-house championships kids workout - Sam T urging Cliff to bring it! ...
REMOM for 30 mins: 1) 10 HSPU or 10 Alt KB Curl and Press 2) 30 sec max Pull-Ups 3) 5 DB Burpee DL 4) 30 sec max Cals 5) Rest or 10 Hollow Rocks or 100m Sprint ...
CrossFit Kids 5pm (no adult class on at this time) A) Clean and Jerk - 30 minutes B) AMRAP in 8 minutes: 15 Situps 12 Pushups 9 Wall Ball (9/6kg) Photo credit: Michael Coppola Photographics ...
A) Power Snatch - 10 minutes to build to a heavy double B) AMRAP in 16 minutes: 30 Double Unders 200m Run 15 Power Snatches (35/25kg) 10 Back Rack Lunges ...
A) Front Squat 4-4-4 B) 10 rft: 10 Kickback Burpees (6") 10 KB Swings (24/16kg) - 15 minute time cap ...
E90S x 6 A) 3 Bench Presses 6 Pull-Ups B) 3 Deadlifts 6 Dips C) 10 Toes-to-Bar 10/8 Cals ...
A) Hang Clean 10 mins to work up to a heavy triple B) Alt EMOM for 12 mins: 5 Hang Cleans @60% of heavy triple 10 KB Swings or 5 Muscle-Ups or 15/12 Cals or 12 Burpees ...
Last day to register for the in-house comp. A) OHS 10 RM B) AMRAP in 12 minutes: 15 Box Jumpovers (24/20") 12 OHS (@ 50% of 10RM) 9 Floor Presses (barbell or dumbbells) />...
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