08 Jul Tuesday, 09/07/19
A) Overhead Squat 1 RM B) Front Squat 1 RM C) For time: 200 Double-Unders 50 Wall ball (9/6kg) (7 minute time cap) ...
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Workout of the Day
07 Jul Monday, 08/07/19
A) AMRAP in 15 minutes: 15/12 Calories 15 Box Jumps (24/20”) 10 Pushups 10 Alt DB Snatches (20/15kg) 10 Goblet Squats (20/15kg) B) Deadlift 3-3-2-2-2-1-1-1-1-1 - 15 minutes ...
05 Jul Saturday, 06/07/19
A) Partner WOD AMRAP in 30 minutes: 200 Double Unders 100 Wall Balls (9/6kg) 50 HSPU or Toes-to-Bar 30 Power Cleans (60/40kg) (^90/60kg) 2x 400m Row, 400m Run (both working) - share work evenly - except for the Power Cleans no set is to be fewer than 5 reps or B) “Severin” For time (*10/5kg): 50 Strict Pull-Ups 100...
04 Jul Friday, 05/07/19
For time: 200 Double Unders 100 Situps 50 Weighted Stepups (24/20”. 1 x 24/16kg) 30 LH KB Snatches (24/16kg) 30 RH KB Snatches (24/16kg) ...
03 Jul Thursday, 04/07/19
Normal classes 4, 5 and 6pm. (No CrossFit Kids today) E3M x 8 5 Deadlifts 10 HSPU 15m Walking Lunge ...
02 Jul Wednesday, 03/07/19
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 Tuesday, 02/07/19
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 Monday, 01/07/19
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 Saturday, 29/06/19
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 Friday, 28/06/19
A) Snatch + Hang Snatch B) Alt EMOM for 14 minutes: 8 SDHP or Ring Rows 8 Burpee Box Jumpovers or 4 Man-Makers ...
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