Daily WOD

A) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats   or   B ) "Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)   or   
C) E2M x 10   5 Strict Presses 5 Push Presses 10 Power Cleans ...

Rotating E5M x 6 rounds   15/12 Cals   5 Deadlifts   200m Run (sub 100m Farmer Carry)   15 Situps   (+ optional 10 – 50 Double Unders) ...

Choose [A + B] or C   A) E2M Bench Press 10-9-8-7-6-5-4-3-2-1   B ) E2M x 10 rounds 8 Pendlay Rows 8 Banded Tricep Ext   C) CF Linchpin Test 13 For time: 400m Run 20 Burpees 400m Run 19 Burpees ...

A) Front Squat +Back Squat   3 x [3 +3] 3 x [2 + 2] 3 x [1 +1]   B ) AMRAP in 10 minutes: 20 DB Snatches (1 x 20/15kg) 16 Floor Runners (L+R=1) 12 Hand Release Pushups [vc_gallery type="image_grid" images="26316"...

A) Power Snatch   - build to a heavy set of 5 touch’n’go   B ) For time:   30 Snatches (full or power)   - minimum of 5 reps per set   C) For time:   50 Heel Taps (L+R=1) 40 Bicycles (L+R=1) 30 V-Ups 20 Hollow Rocks 10 Leg Raises [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

Please remember to book into the classes through the Mindbody app and scan the QR code upon entry to the gym.   5 x 15 Toes-to-Bar 15 Deadlifts (60/40kg)   - rest 2 minutes   5 x 10 Box Jumps (30/24”) 10 Power Cleans (60/40kg)   - rest 2 minutes   5...

Gym closed - lockdown WOD #4 A) Last chance qualifier #21.1   42-30-18 reps for time: Calories (sub Weighted Stepups) Hang DB Snatch (22.5/15kg) (sub a barbell or kettlebell, or Box Dips)   RM - 9.20 Rx'd   B ) Alt EMOM x 20 minutes: Odds: 3 - 8 Strict...

Gym closed - lockdown WOD #3   CrossFit Linchpin Test 13   For time: 400m Run 20 Burpees 400m Run 19 Burpees 400m Run 18 Burpees ...

Gym closed - here's a workout you can do at home or in a park:   A) For time:   100-80-60-40-20 Double Unders   50-40-30-20-10 Weighted Lunges   B ) AMRAP in 15 minutes: 15 Situps 30 Second Plank (sub Wall Sit) 15 Pushups 30 Second Plank 15 Pull-Ups   Millennial club member and now one of...

Gym closed - here's a workout you can do at home or in a park:   A) 10 rounds for time: 10 Squats 10 Deadlifts @40% (sub 10 Back Extensions) 10 Alternating Toe Taps (L+R=2) 10 Second Handstand Hold (sub 20 Second Plank) (^freestand)   B) 10 x...

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