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    Daily WOD

    E90S x 5   A) 7 Bench Presses   B) 15/12 Calories then AMRAP Alt DB Snatches (20/15kg)   C) 200m Run or 7 Split Squats per leg ...

    03 August, 2020 /

    A) Thruster 10 RM   then AMRAP in 20 minutes:   B) “Cindy” 5 Pull-Ups 10 Pushups 15 Squats   or   C) “Artie” 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...

    02 August, 2020 /

    2 x EMOM for 5 minutes at each station:   A) 10 Pushups     B) 12/10 Calories     C) 5 Deadlifts ...

    31 July, 2020 /

    The Open Test AMRAP in 20 mins: 50 Wall Balls (9/6kg) 50 Double Unders 40 Box jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees to 6" 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups   Barbell free - as above except after the burpees sub: 20 KB...

    30 July, 2020 /

    A) Clean Pull + Power Clean + Clean   10 x 1   then   B) 5rft: 8 Clean and Jerks @ 70% 400m Run   or   C) 5 rft: 8 V-Ups 8 Dips 400m Run   Who wishes they started when they were this young? We're focussing on the Clean and Jerk with our kids this term. Their technique is...

    29 July, 2020 /

    A) E90S x 7 
3 Back Squats     B) 3 x AMRAP in 3 minutes:   16 Plank Jacks 8 Alt DB Snatches (20/15kg) 4 Burpee Box Jumpovers (24/20”)   - rest 1 minute between rounds ...

    28 July, 2020 /

    “33”   Buy in: 33 Calories (or Burpees)   3 x 28 Pull-Ups 7 Snatches (60/40kg) 87 Double Unders   Cash out: 33 Calories (or Burpees) ...

    27 July, 2020 /

    A) E90S x 5 10 Thrusters   B) For time: 50 Situps 30 RKBS (24/16kg) 20 HSPU (or Push Presses) 50 Weighted Lunges (24/16kg) 20 HSPU (or Push Presses) 30 RKBS 50 Situps ...

    26 July, 2020 /

    Class times: 6 - 7am 7.20 - 8.20am 8.40 - 9.40am 10 - 11am CrossFit Kids   “Saman” 8 rft: 13 Deadlifts (85/60kg) 17 Wall Balls (9/6kg) 400m Run   - Solo or partner wod   Background: In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang...

    24 July, 2020 /

    5 x 3 minute AMRAPs   - rest 3 minutes between rounds   10 Box Jumps (30/24”) 20 KB Swings (24/16kg) ME Calories ...

    23 July, 2020 /
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