Daily WOD

6:00, 8:00am CrossFit Partner WOD "Luke" 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run - Both partners complete the first and last run together. - 200m each for the other runs. - For the...

A) 4 rft: 50 Double Unders 10 Power Snatches (52.5/37.5kg) 15 Box Jumpovers (24/20") or B) 4 rft: 5 Muscle-Ups 10 Snatches (52.5kg/37.5kg) 15 Box Jumpovers (24/20") ...

A) Overhead Squat 7 - 7 - 7 - 7 - 7 B) Deadlift 7 - 7 - 7 - 7 - 7 https://www.youtube.com/watch?v=xsJJYHl8pVg...

AMRAP in 20 mins: 2 Muscle Cleans (45/30kg) 4 Presses (45/30kg) 6 Front Rack Lunges (45/30kg) 2 Bar Muscle-Ups 4 Burpees OTP 6 Toes-to-Bar ...

Alt EMOM for 10 mins: A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups B) 40 sec. Row (for mtrs) 40 sec. Pushups C) 40 sec. D-U (for reps) 8 Hollow Rocks + Plank or Tuck Support to 40 sec. CrossFit King - five years ago when there isn't a pair of Nanos in...

A) Clean and Jerk - 20 minutes to work on technique and build to a heavy single. B) "Grace" For time: 30 Clean and Jerk (62.5/45kg) https://www.youtube.com/watch?v=PRlJWcPzg-8...

- Please note that there is no weightlifting class on today (Saturday). Solo or Partner WOD. Partners share the workload 50/50. 6:00, 8:00am CrossFit "Hollywood" 2km Run 22 Wall Balls (9/6kg) 22 Muscle-Ups 22 Wall Ball (9/6kg) 22 Power Cleans (85/60kg) 22 Wall Balls (9/6kg) 2km Run 7:00am Barbell Free CrossFit As above. Sub: 22 C2B Pull-Ups + 22 Ring...

A) Front Squat 4 - 4 B) "Betty" 5 rounds for time: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20") ...

A) EMOM for 10 minutes: 2 Hang Power Snatches @ 75%+ or 6 Hang Power Snatches @ 40%+ B) For time: 21 - 15 - 9 Deadlifts (100/70kg) (^125/90kg) Bar Facing Burpees ...

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