Daily WOD

Last class for 2017! See you all again January 2 at 240 Evans Road (The Batcave). Wishing everybody a Happy Christmas and a safe, relaxing break. A) With a continuously running clock complete 5 thrusters every minute: 0 - 5 (35/25kg) 5 - 10 (42.5/30kg) 10 - 15 (52.5/35kg) 15 -...

12 Days of CFK Christmas 2017 100m Row / Run (alt rounds) 2 Clusters (40/30kg) 3 Toes-to Bar 4 Snatches (Full or Power. 40/30kg) 5 Wall Ball (9/6kg) 6 Box Jumps (24/20") 7 HSPU or Hand Release Pushups 8 Lunges 9 Pull-Ups 10 Situps 11 Grasshoppers (L+R = 1) 12 Deadball OTS or Bar/Ring Muscle-Ups or Wall Climbs...

A) Snatch - 15 minutes B) For time: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats 50 Double Unders 10 Power Snatches 50 Double Unders ...

A) AMRAP in 8 minutes: 3 Deadlifts @70%+ 3 Strict Pull-Ups 6 Pushups   B) EMOM x 8 5 Dips + 5 Box Jumps C) EMOM x 8 5 Power Cleans ...

For time: 600m Row or Run   18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)   600m Row or Run   12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)  ...

7am Weightlifting 6, 7, 8am CrossFit   A) Press 5-5-5   Push Press 5-5-5   Push Jerk 5-5-5   Front Squat 20 RM   or   B) "Angie" For time: 100 Pull-ups 100 Pushups 100 Situps 100 Squats ...

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