Daily WOD

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) ...

A) “Karabel”   10 rft: 3 Power Snatches (62.5/45kg) 15 Wall Balls   - 20 minute time cap   or   B) Deadlift "Cindy" (2)   AMRAP in 20 minutes: 5 Pull-Ups 3 Deadlifts @ 60% 10 Pushups 3 Deadlifts 15 Squats 3 Deadlifts   ...

A) FTD Qualifier 18.1   AMRAP in 7 minutes: 11 Push Presses (50/35kg) 30 Double Unders   B) AMRAP in 7 minutes: 200m Row 1 Lap Farmer Carry   C) EMOM x 7 3 Weighted Dips ...

5pm - CrossFit Kids class only   A) Hang Squat Clean 2 RM   B) For time:   30 Hang Squat Cleans (70/50kg)   - 3 Muscle-Up buy-in each minute ...

Skills at 7pm - Pushups, Pegboard, Toes-to-Bar   A) 0 – 10:00 AMRAP 15 Wall Balls (9/6kg) 100m Run 5 Deadlifts (100/70kg)   B) 13:00 – 17:00 EMOM 10 Pull-Ups or 10 Alt DB Snatches   C) 20:00 – 30:00 AMRAP 15 Toes-to-Bar 100m Run 5 Burpees (6”)   ...

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