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    Daily WOD

    CrossFit Kids 5pm (no adult class at this time)     A) E90S Push Jerk 8-8-8-6-6-6-4-4-4   B) 3 rft:   40 KB Swings (24/16kg) 800m Run   Action stations - mostly.   ...

    11 September, 2019 /

    A) E90S   Front Squat 8-8-8-6-6-6-4-4-4   B) AMRAP in 8 minutes: 80 Double Unders 20 Pull-Ups 20 Pushups   ...

    10 September, 2019 /

    A) E2M x 5 rounds   200m Run 20 second HS Hold   B) “Open 11.5” AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg)   ...

    09 September, 2019 /

    A) E90S   Deadlift 8-8-8-6-6-6-4-4-4   B) 10 rounds for time:   6 Box Jumps (24/20”) (^30/24”) 4 Strict Presses (35/25kg) (^50/35kg) 2 Strict Pull-Ups (^16/8kg)    - 15 minute time cap   ...

    08 September, 2019 /

    For time:   20/15 Calories 10 Thrusters (70/50kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 15 Thrusters (60/45kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 20 Thrusters (45/30kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 25 Thrusters (35/25kg) 20 Toes-to-Bar   ...

    06 September, 2019 /

    A) Snatch   - 20 minutes   B) AMRAP in 12 minutes:   5 Deadlifts (125/80kg) 30 Double Unders 5 Muscle-Ups 100m Run   ...

    05 September, 2019 /

    CrossFit Kids 5pm (no adult class on at this time)   A) Clean 3 RM     B) REMOM x 5 rounds   5 Hang Power Cleans   3 Rope Climbs   15/12 Calories   5 – 10 Burpee Box Jumps (24/20”)   ...

    04 September, 2019 /

    A) Bench Press 3 RM   B) 5 rft: 400m Run 10 Pushups 20 Toes-to-Bar 10 Pushups 40 Double Unders   ...

    03 September, 2019 /

    A) Back Squat - 3RM test day   1 x 5 x 50, 60, 70%   1 x 3 - 80, 85, 90%   - 3 attempts at 3RM   B) Push Press 3 RM ...

    02 September, 2019 /

    AMRAP in 2 minutes:   1) 10 HSPU 10 KB Swings (24/15kg)   2) 10 Pull-Ups 10 OHS (35/25kg)   3) 10 Alt DB Snatches (20/15kg) 10 Box Jumps (24/20”)   4) 10 Calories 10 Wall Balls (9/6kg)   - 3 rounds - 1 minute rest between stations   ...

    01 September, 2019 /
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