Daily WOD

7am Weightlifting 9am, 4pm 17ML.1 6, 7, 8am CrossFit With a 25 minute running clock 0:00 - 10:00 Buy in: 60/50 Cal Row then AMRAP 30 D-U (^UB) 20 RKBS (24/16kg) (^32/24kg) 30 D-U (^UB) 20 Pushups (^HSPU) 10:00 - 15:00 50 Wall Ball 15:00 - 25:00 Incrementing AMRAP 3 Power Snatches (45/30kg) 3 C2B Pull-Ups 6,6 9,9 3,3 6,6 etc  ...

Superset 16 Deadlifts 16 Strict Dips   12 Deadlifts 12 Strict Dips   8 Deadlifts 8 Strict Dips   3 x 4 Deadlifts 4 Strict Dips - rest as required between sets - add weight to dips if bodyweight is easy /h2>...

For time: 40 Wall Ball (9/6kg) 1000m Run 21 Power Cleans (60/40kg) 21 Toes-to-Bar 600m Run 15 Power Cleans 15 Toes-to-Bar 200m Run 9 Power Cleans 9 Toes-to-Bar 20 Wall Ball Rx+ 15-12-9 PC (90/60kg) ...

Registration for the Masters League closes on Wednesday, May 10. If you are 35 yrs or older you are eligible to register. It is run in similar fashion to the Games Open and we already have a number of members signed up. There are three...

A) Jerk from racks 3-3-3-2-2-2-1-1-1-1 B) AMRAP in 8 minutes: 2 Plate Plyo Pushups 4 Burpees to plate 6 Plate G2OH (20/15kg) 8 OH Lunge (20/15kg) ...

7am Weightlifting 6, 7, 8am CrossFit A) Thruster 5 RM B) "Rahoi" AMRAP in 12 minutes: 12 Box jumps (24/20") 6 Thrusters (45/30kg) (BBF sub Dumbbells) 6 Bar-facing Burpees ...

3 x 7 minute AMRAPs A) 15 / 12 Cal Row 15 / 12 Pushups B) 40 Double Unders 2 Rope Climbs (shin protection) C) 10 Russian KB Swings (32/24kg) 10 Weighted Lunges (32/24kg) ...

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