A) Hang Cluster 5 - 5 - 5 B) Partner WOD AMRAP in 20 minutes: 15 Wall Balls (9/6kg) 200m Run 15 Box Jumps (24/20") 20 Pushups 15 Toes-to-Bar - partners alternate after each movement ...
5pm - CrossFit Kids only. 4 x 4 minute AMRAPs A) 0 – 4:00 8/6 Calories 4 Burpees B) 8:00 – 12:00 8 Alt DB Snatches 4 Ring Dips C) 16:00 – 20:00 8 Situps 4 Plank Jacks 4 Grasshoppers (L+R = 2) D) 24:00 – 28:00 8 Box Jumps (24/20”) 4m HS...
"Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg) - Front Squats are taken off the floor ...
Skills at 7pm - barbell bar path and rowing. E2.5M x 6 rounds A) 5 Push Jerks 10 Ring Rows B) 10 Front Rack Lunges 50 Double Unders ...
A) Snatch Pull + Power Snatch - touch-and-go - each set is single efforts of the complex 3 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 3 x 1 @ 75% 3 x 1 @ 80%+ B) Dumbbell Bench...
A) E2.5M x 6 rounds 5 Deadlifts B) For time: 27-21-15-9 Calories Thrusters (42.5/30kg) - 15 minute time cap ...
A) “Holleyman” 30 rft: 5 Wall Balls (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) or B) Partner “Helton” 3 rft: 800m Run 30 DB Squat Cleans (2 x 20/15kg) 30 Burpees or solo (scaled) 3 rft: 800m Run 15 DB Squat Cleans 15 Burpees [vc_gallery type="image_grid" images="22278" img_size="full" column_number="2"...
E4M x 6 rounds 40 Double Unders 10 Alt DB Snatches (20/15kg) (^heavier) 40 Double Unders 10 Pull-Ups (^C2B) ...
5pm - CrossFit Kids only Thor’s Day A) 400m Farmer Carry B) Prowler Runs C) Tyre Flips D) 10 Deadball OTS (onto a box) 20m Deadball Hug Carry 10 Deadball OTS E) 15 Calories 20 Single Arm DB S2OH 15 Calories [vc_gallery type="image_grid" images="22259" img_size="full" column_number="2" grayscale="no"...
A) - 5 rounds - 2 minutes per round - 1 minute rest between rounds E20S x 3 1 Snatch, then E20S x 3 1 Deadlift B) AMRAP in 10 minutes: 21 Toes-to-Bar 15 Box Jumps (24/20”) 9 DB Thrusters (2 x 15/10kg) ...
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