Daily WOD

6:00, 7:00, 8:00am CrossFit A) AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) 40 Double Unders B) 5 rounds for total Pushups/HSPU 0:00 - 1:00 15 KB Swings (24/16kg) (^32/24kg) 1:00 - 4:00 10 Pull-Ups (^C2B) 400m Run AMRAP Pushups (^HSPU) 4:00-5:00 Rest 7:00am Weightlifting  ...

A) "Christine" 3 rounds for time: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20". Old school plyo jumps allowed) or  B) Games Open 15.1 and 15.1 a From 0:00 to 9:00 15.1 15 Toes-to-Bar 10 Deadlifts (52.5/35kg) 5 Snatches (52.5/35kg) Scaled standards are on the board at the gym. From 9:00 to 15:00 15.1 a Establish a max Clean and...

Thruster Ladder EMOM 5 Thrusters 0-5 (35/25kg) 5-10 (42.5/30) 10-15 (52.5/35) 15-20 (62.5/42.5) 20-25 (70/47.5) 25-30 (80/52.5) 30-35 (90/60) ...

A) AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) 40 Double Unders B) AMRAP in 20 minutes: 8 Pull-Ups (^Strict) 8 Box Jumps (24/20") (^30/24") 12 KB Swings (24/16kg) (^32/24kg) 12 Situps (^T2B) ...

A) Front Squat 7-7-7-5-5-5-3-3-3 B) 2 rounds for time: 80 Double Unders 20 OH Lunges (20/15kg) 20 Ring Dips ...

6:00am, 8:00am CrossFit A) For time: 1000m Run 20 Thrusters (60/40kg) 20 Overhead Lunges (60/40kg) 1000m Run or B) For time: 21-18-15-12-9-6-3 DB Complex* (2 x 15/10kg) Pull-Ups * 1 rep for the dumbbell complex = DB Burpee + DB Hang Clean + DB Thruster 7:00am Barbell Free CrossFit - option B from above 7:00am Weightlifting https://www.youtube.com/watch?v=_AkLPBjzIfo...

For  time: 21-18-15-12-9-6-3 Box Jumps (24/20") Pushups + 1 minute Plank and 200m Row per round ...

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