Daily WOD

A) E4M for 20 mins 8 Front Squats (Off the deck. Sub Power Cleans if legs are feeling it from Tuesday.) 8 Deadlifts + optional 8 HSPU or 4 M-U/8 Ring Dips or 2 Rope Climbs or 1 Pegboard B) AMRAP in 5 mins: 15 D-U 5 T2B https://www.youtube.com/watch?v=PH7ys2wv_dw...

For time: 1000m Run 5 rounds of "Cindy" 800m Run 4 rounds of "Cindy" 600m Run 3 rounds of "Cindy" 400m Run 2 rounds of "Cindy" 200m Run 1 round of "Cindy" (1 round of "Cindy" = 5 Pull-Ups, 10 Pushups, 15 Squats) Damo and Loz repping it out at CrossFit Kailua in Hawaii.  ...

A) Hang Power Clean 1RM B) 0:00 - 5:00 Row for Calories 5:00 - 10:00 AMRAP push Press (52.5/35kg) - Score = Cals + Push Press reps https://www.youtube.com/watch?v=Cb_ayc7B8hc...

6:00, 7:00 and 8:00am CrossFit “Whitten” 5 rounds for time: 22 KB Swings (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees 22 Wall Ball (9/6kg) - solo (scaling options: 3 rft, halve the reps, 30 min AMRAP) or - partner (share the reps, both partners run) - compare to 05/06/14 7:00am Weightlifting  ...

A) Clean - build to a heavy set of 5 touch'n'go reps B) "Open 16.2" With successive 4 minute cutoff points, complete a round of: 25 Toes-to-Bar 50 Double Unders 15 Squat Cleans (61/43kg) – If the work is completed for that round progress immediately to the next round. You do not need to...

  A) “McGhee” AMRAP in 30 minutes: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20") - compare to 20/12/2012 or B) 0:00 - 10:00 AMRAP 5 Deadlifts (100/70kg) 7 Pushups 8 Box Jumps (24/20") 10:00 - 15:00 600m Run 15:00 - 20:00 AMRAP 5 Hang Power Cleans (60/40kg) 7 Situps 8 Lateral Jumps (L+R=1) 20:00 - 25:00 600m Run 25:00 - 30:00 5 Push Jerks (60/40kg) 7 Squats 8 Box Jumpovers...

A) Hang Power Snatch 5-5-5 B) Power Snatch 4-4-4 C) Hang Snatch 2-2-2 D) Snatch 1-1-1 The little champion. Paige on her way to a podium finish at the Australian Champioships on the weekend. (Photo coutesy of the AWF) ...

“Fight Gone Bad” 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20") Push Press (35/25kg) Row (Calories) One minute per station. No rest between stations. One minute rest between each round. ...

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