Daily WOD

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 ...

For time: Buy in: 800m Run 4 x 25 Thrusters (25/15kg) 25 Pushups 25 Situps Cash out: 800m Run ...

A) E15S (Every 15 seconds) for 22 reps: 1 Power Clean B) E2M for 10 minutes: 3 Push Jerks or 8 Dumbbell Bench Presses ...

With a 7 minute time cap for each: A) For time: 600m Run 40 Burpees (6") B) For time: 20/15 Cal Row 20 Pull-Ups 20/15 Cal Row 20 Pull-Ups 20/15 Cal Row C) 5 rounds for time: 50 D-U 15 OH Lunges (20/15kg) ...

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