Daily WOD

For time: 10-9-8-7-6-5-4-3-2-1* * OHS (40/30kg) (^55/40kg) * SDHP 1000m Run 500m Row 25 Burpees over the platform   ...

7am Weightlifting 6, 7, 8am CrossFit "2007" For time: 1000m Row then 5 x 25 Pull-Ups 7 Push Jerks (62.5/45kg) - subs to modify Pull-Up volume: 15 Pull-Ups + 10 Box Jumps or Situps or Wtd Lunges 10 Pull-Ups + 15 Box Jumps or Situps or Wtd Lunges Click here to compare to...

A) AMRAP in 7 minutes: 50 Double Unders 10 OHS (45/30kg) B) AMRAP in 7 minutes: 10 Deadlifts (80/55kg) 10 HSPU 10 Burpees C) AMRAP in 7 minutes: 200m Run 10 Renegade Rows (2 x 15/10kg) ...

Ekka Show holiday 8am, 9am classes only A) Power Snatch - 15 minutes to work up to heavy singles B) Open 12.2 AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg) ...

3 x 7 minute EMOMs A) 5 Deadlifts B) 5 Bench Presses 10 Box Jumps C) 10 KB Thrusters   https://www.youtube.com/watch?v=7bpmhezitK4...

A) Clean - 15 minutes to work up to heavy singles B) 5 rft: 7 Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) https://www.youtube.com/watch?v=zEatVi3o910...

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