Daily WOD

6am, 8am CrossFit - 10 minute time cap for each workout. A) For time: 21 - 15 - 9 KB Thrusters (2 x 24/16kg) Ring Pull-Ups B) 3 rounds for time: 80 Double Unders 20 Power Snatches (45/30kg) 7am Barbell Free CrossFit As above. Sub 20 Alt Dumbbell Snatches (1 x 20/15kg) + 20 Toes-to-Bar for Power...

A) Dips 10-10-10-10 B) For time: 1000m Row 40 Situps 40 RKB Swings (24/16kg) (^32/24kg) 1000m Run ...

“Blake” 4 rounds for time: 30m Walking OH Lunge (20/15kg) 30 Box Jumps (24") 20 Wall Ball (9/6kg) 10 HSPU - Compare to 20/06/14 Focus. ...

A) Hang Power Clean 10 - 10 B) For time: 1000m Row 10 SDHP (40/30kg) (^55/40kg) 100 Double Unders 10 SDHP 1000m Run 10 SDHP 100 Double Unders 10 SDHP Consistency is the key. A simple message that applies to every level. https://www.youtube.com/watch?v=0qNZuOsFIYg...

A) AMRAP in 20 minutes: 5 Chest-to-Bar Pull-Ups 10 Ring Dips 15 Overhead Squats (45/30kg) or B) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats ...

6am, 8am CrossFit "Klepto" 4 rounds for time: 27 Box Jumps (24/20") 20 Burpees 11 Cleans (65/45kg) - Compare to 06/10/14 7am Barbell Free CrossFit AMRAP in 20 minutes: 21 Wall Balls (9/6kg) 18 Kettlebell Swings (24/16kg) 15 Box Jumpovers (24/20") 12 Burpees 7am Weightlifting  ...

For time: 25 HSPU 50 Toes-to-Bar 800m Run 75 Push Presses (35/25kg) 150 Double Unders https://www.youtube.com/watch?v=I-nh4b07ZLs...

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