Daily WOD

A) Hang Power Clean 8 - 8 - 8 - 8 B) Hang Power Snatch 4 - 4 - 4 - 4 C) Deadlift 2 - 2 - 2 - 2 The Fun Friday Finisher. ...

- AMRAP in 3 mins for 5 rounds. - Rest 1 minute between rounds. 3 Snatches (40/30kg) (^55/40kg) 6 Box Jumps (24/20") (^30/24") 18 Double Unders (^UB) ...

"The Bear" Complex - 5 rounds to find max load - Each round consists of 7 cycles of the following: Power Clean Front Squat Push Press Back Squat Push Press from behind the neck - The bar cannot rest on the ground at any point for the round to count ...

All members welcome to come down and do the workout. We'll be running waves from 6am. 6am - 9am "Open 17.2" AMRAP in 12 minutes: 2 x 50' DB Front Rack Walking Lunge (22.5/15kg) 16 Toes-to-Bar 8 DB Power Cleans (22.5/15kg) 2 x 50' DB Front Rack Walking Lunge (22.5/15kg) 16 Bar Muscle-Ups 8 DB Power...

Happy Birthday April! - We'll be putting the t-shirt order in first thing next week so if you're thnking of ordering some please email [email protected] A) Alternating EMOM for 10 minutes: 8 Thrusters 50 Double Unders B) For time: 800m Row 10 Dumbbell Burpee Stepovers (24/20") 30 SDHP 10 Dumbbell Burpee Stepovers (24/20")   ...

A) CF Linchpin Test 12 For time: 400m Run 15 Clean and Jerk (62.5/45kg) 3 Rope Climbs (shin protection) 400m Run 12 Clean and Jerk 2 Rope Climbs 400m Run 9 Clean and Jerk 1 Rope Climb or B) AMRAP in 20 mins @ 45/30kg 400m Run 15 reps per round rotating through: SDHP, Hang Power Cleans, Push Press, Power Snatch, OHS Here's...

Remember to submit your scores for Open 17.1 before 10am. I cannot do this for you. A) Bench Press 7-7-7-5-5-5-3-3-3 B) 2 rounds for time: 100 Double Unders 30 Toes-to-Bar - 10 minute time cap ...

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