A) AMRAP in 10 minutes: Barbell Complex (45/30kg) (^65/40kg) 5 Situps 100m Run - add 1 cycle of the Complex and 5 Situps each round - Barbell Complex = Power Clean + Push Jerk + Hang Power Clean + Push Jerk B) E2.5M x 5 10 Front Squats ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint - rest 1 minute ...
A) With 2 x 20/15kg Dumbbells AMRAP in 8 minutes: 12 G2OH (2 DB) 12 Front Squats (2 DB) 24 Alt DB Snatches (1 DB) 24 Thrusters (2DB) 48 Hang Power Cleans (2 DB) 48 Alt OH Lunges (1 DB. 24 LH, 24 RH) - workout courtesy of the WODStock online competition B) With an 8...
Reminder: 5pm CF Kids A) E2M for 7 rounds: 3 Clean and Jerks B) Power "Elizabeth" For time 21-15-9 Power Cleans (62.5/45kg) Ring Dips - 10 minute time cap ...
A) "Christine" 3 rounds for time: 500m Row 12 Deadlifts @BW 21 Box Jumps (20") B) 7 x 5 HPSU or 7 x 10 KB Alt Push Presses C) 7 x 5 Weighted Pull-Ups or 7 x 5 Hang Clean Pulls ...
For time: 60 Double Unders 15 Power Snatches (35/25kg) 50 Pushups 15 Power Snatches 40 Situps 15 Power Snatches 30 Wall Ball (9/6kg) 15 Power Snatches 20 C2B Pull-Ups 15 Power Snatches 10 Lateral Burpees ...
A) Partner WOD With 2 x 12/8kg KBs, alternating after each set, AMRAP in 8 minutes: 2 KB Burpee DL 4 KB Clean + Lunge 8 KB Thrusters 16 KB Alt Snatches B) E90S Back Squat 10-7-5-3-1-1-1-3-5-7-10 ...
7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit A) Power Clean + Push Jerk - build to heavy double Then B) "Base" AMRAP in 12 minutes: 8 S2OH (40/30kg) 8 Hang Power Cleans 4 Burpees 8 Front Rack Lunges or C) "Summit" AMRAP in 12 minutes: 8 Thrusters (60/40kg) 8 Hang Power Cleans 4 Muscle-Ups 8 Front Rack Lunges ...
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