Daily WOD

CrossFit Kids 11am   CrossFit King In-House Championships: - First heat at 7am - Wod briefing for first two heats at 6:45am - Please arrive at least 30 minutes prior to scheduled heat time. Note that we may be running ahead of schedule. (Click on the following link for heat...

3 x 7 minute AMRAPs   A) 200m Row 20 Pushups   B) 30 Double Unders 10 RKB Swings (24/16kg)     C) 10 Box Jumps (24/20") 10 Situps 10 LH DB Snatches (1 x 20/15kg) 10 RH DB Snatches (1 x 20/15kg) ...

A) Snatch - 15 minutes - singles   Then   B) For time: 21-15-9 Hang Power Snatches (35/25kg) Toes-to-Bar Burpees (6") ...

Linchpin Test 1   For time:   400m Run   Light "Fran"   400m Run   Light "Fran"   400m Run     Light "Fran" = 21-15-9 Thrusters (35/25kg) Pull-Ups ...

- Nominations for the in-house championships close tonight. I have reduced the male Intermediate S2OH weight to 47.5kg.   A) Clean and Jerk - 15 minutes - singles   B) Death by Clean and Jerk (60/40kg) https://www.youtube.com/watch?v=ME91c_-jMQg...

Happy birthday Ian! * Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. 7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...

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