4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit Solo or Partner WOD "Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Balls (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run ...
A) AMRAP in 8 minutes: 30 Double Unders 10 Alt DB Snatches (20/15kg) B) Alt EMOM (8 minutes) 8 KB Cleans 40m Farmer Carry C) 4 x 2 minutes: 1) 20 Box Jumps (30/24”) AMRAP Calories 2) 16 Box Jumps AMRAP Calories 3) 12 Box Jumps AMRAP Calories 4) 8 Box Jumps AMRAP Calories D) Mystery EMOM (8 minutes) ...
A) OHS 4-4-4-4-2-2-2-2 B) AMRAP in 10 minutes: 4 Deadlifts @70% 6 Lateral Burpees 8 V-Ups ...
Each round for time: 0 – 6:00 2x 200m Run 200m Row 6:00 – 12:00 2x 60 Double Unders 20 KB Swings (24/16kg) 12:00 – 18:00 2x 20 Wtd Lunges (24/16kg) 20 Pull-Ups 18:00 – 24:00 2x 20 Hang Power Snatches (45/30kg) 20 Pushups ...
A) 0:00 – 8:00 Power Clean 5 RM B) 10:00 – 25:00 AMRAP 5 Power Cleans @75% of 5RM 10 Toes-to-Bar 15 Burpees (6”) 10 Toes-to-Bar 5 Power Cleans 200m Run ...
A) E90S x 8 5 Deadlifts B) 3 rft: 80 Double Unders 8 Push Jerks (50/35kg) (^70/50kg) 12 Pull-Ups (^C2B) ...
4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit A) Front Squat 5-5-5-5-5-5 B) Hang Power Snatches 5-5-5-5-5-5 ...
For time: 400m Run 30 Box Jumps (24/20") 30 Wall Ball (9/6kg) 400m Run 30 HSPU 30 Deadlifts (70/50kg) 400m Run 30 Wall Ball 30 Deadlifts 400m Run 30 HSPU 30 Box Jumps ...
A) E90S x 8 5 Strict Presses 10 Situps or Toes-to-Bar B) For time: 40 Pushups 40 RKBS (24/16kg) 40 Grasshoppers 40 RKBS (24/16kg) ...
A) Back Squat 8-8-8-8 B) With a 12 minute time cap: 800m Row then AMRAP 40 Double Unders 10 LH DB Snatches (20/15kg) 10 LH OH Lunges (20/15kg) 5 BOTP 40 Double Unders 10 RH DB Snatches (20/15kg) 10 RH OH Lunges (20/15kg) 5 BOTP ...
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