Daily WOD

6:00, 8:00am CrossFit For time: 120 D-U 60 Squats 30 Push Presses (45/30kg) 2 x 60 D-U 30 Squats 15 Push Presses 3 x 40 D-U 20 Squats 10 Push Presses Barbell Free CrossFit - sub Pushups for Push Press 7:00am Weightlifting ...

A) Ring Row 5 x 8 B) Ring Dips 5 x 8 C) With a 10 minute time cap: 800m Row Then AMRAP 10 Russian KB Swings (24/16kg) 10 Weighted Lunges (24/16kg) 10 Toes-to-Bar  ...

A) Snatch - 20 mins to work technique and build to a heavy single Then B) "Isabel" For time: 30 Snatches (62.5/45kg) - may be any variety of Snatch or C) "Randy" For time: 75 Power Snatches (35/25kg) https://www.youtube.com/watch?v=0qYMtJXR0LQ...

“Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest – Partner WOD option. One partner works while the other rests. 200m relay run, then alternate movements. No rest between rounds.  ...

3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (1 x 20/15kg) 10 RH DB G2OH (1 x 20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...

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") ...

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