Daily WOD

A) Hang Snatch + OHS + Hang Snatch B) For time: 15-12-9 Chest-to-Bar Pull-Ups Dumbbell Thrusters (2 x 20/15kg) straight into 15-12-9 Toes-to-Bar Overhead Squats (52.5/37.5kg) ...

"Cerberus" (CT - CompTrain) For time: 800m Run 30 Power Cleans (62.5/45kg) 10 Bar-facing Burpees 800m Run 20 Power Cleans (85/62.5kg) 20 Bar-facing Burpees 800m Run 10 Power Cleans (102.5/70kg) 30 Bar-facing Burpees - scale the barbell to 50-60%, 65-75%, 80-85% of 1RM Power Clean. ...

With a 10 minute time cap for each: A) 2km Row B) Push Press 3 RM C) 2 rounds for time: 15 Strict Pull-Ups 30 Alternating KB G2OH (24/16kg) 200m Farmer Carry (2 x 24/16kg) ...

A) Hang Clean 3-3-3-3-3 B) AMRAP in 12 minutes: 8 SDHP (45/30kg) 8 Weighted Situps (15/10kg) 8 Lateral Plyo Pushups (on plate) or C) 17ML.2 3 rounds for time: 60-90-120 D-U 20 WB (9/6kg) 15 Deadlifts (110/80kg) ...

3 rounds for time: 45 Double Unders 21 Wall Ball (9/6kg) 21 Burpees (6") 15 Deficit HSPU (4/2") 15 Pistols (alt) 9 Power Snatches (62.5/45kg) 9 Box Jumps (30/24") ...

7am Weightlifting 9am 17ML.2 6, 7, 8am CrossFit 0 - 5:00 (Masters/Teens CF Games 16.4 "Deuce Deuce") 22 Toes-to-Bar 22 Clean and Jerk (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerk (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - post time for first interval...

Superset 16 - 12 - 8 - 4 - 4 - 4 Back Squat (from the racks) Shoulder-to-Overhead (off the deck) ...

AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Pull-Ups 10 Pushups 10 Wall Ball (9/6kg) 40 Double Unders ...

Every 5 minutes for 7 rounds: 5 Clusters 400m Run - During the Cluster sets the bar can only be dumped from waist height. - Score = slowest round (in seconds) - kgs. Lowest score is best. e.g. slowest round 2:10 (130 seconds) @ 50kg. 130 - 50 = 80 CFK championships...

A) 6 rounds, not for time: 8 Dumbbell Bench Presses 40m Farmer Carry B) 6 rounds, each for time: 150m Row 15 Toes-to-Bar - rest as required between rounds - score is slowest round This photo goes back a few years ...

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