For time:
600m Row or Run
18-16
Kettlebell Swings (32/24kg)
Wall Ball (9/6kg)
600m Row or Run
12-10-8-4
Kettlebell Swings (32/24kg)
Wall Ball (9/6kg)
...
A)
For time:
100 KB Swings (24/16kg)
100 Box Jumps (24/20”)
100 KB Drags (24/16kg)
100 Toes-to-Bar
- partition as required
- 30 minute time cap
or
B)
OHS
12-10-8-6-4-4-4-4
- E2M
and
C)
E2M x 5 rounds
8 Hang Power Cleans
30 Second HS Hold
...
CrossFit Kids at 5pm (no adult class on at this time)
A)
Power Snatch
3 RM
B)
For time:
10 to 1 Deadlifts
1 to 10 Ring Dips
+ 200m Run after each round
i.e. 10 Deadlifts, 1 Ring Dip, 200m Run / 9 Deadlifts, 2 Ring Dips, 200m Run etc.
...
A)
Alt EMOM for 16 minutes:
12 Wall Balls
12 Burpees
B)
5rft:
8 KB Sumo Deadlifts
8 KB Power Cleans
30 Second KB Wall Sit
- 2 x 16/12 kg
- 7.5 minute time cap
C)
5rft:
8 Grasshoppers
8 Pendlay Rows (40/25kg)
30 Second Plank
- 7.5 minute time cap
...
In-House Comp day.
No normal classes, except for Kids at 9.15am.
First heat at 7am. Please arrive early for your heat so the morning can run to schedule and so that you are primed to be the ultimate wodbuddy for your ultimate wodbuddy.
Volunteer judges needed.
...
In-House comp on Saturday
- Please arrive at least 30 minutes before your heat to warm up and be ready to go on time. If you didn't write down a team name I have provided one for you, let me know if you'd like to change...