Daily WOD

A) E3M for 21 minutes Snatch 10-8-6-4-2-2-2 B) 4 rft: 20 Wall Ball 50 Double Unders - 10 minute time cap https://www.youtube.com/watch?v=dsvJ0nFlt4Y...

7am Weightlifting 6, 7, 8am CrossFit WOD AMRAP in 20 mins: "The Open Test" 50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees to 6" 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups BBF - as above but after the burpees, sub: 20 KB Swings 20 HSPU 10 LH KB...

Superset Pyramid 15-12-9-6-3-6-9-12-15 Push Press Deadlift Click here to compare to 05/08/16 ...

A) Dumbbell Thruster 8-8-8 B) For time: 50 Situps 15 LH DB G2OH (20/15kg) 15 RH DB G2OH (20/15kg) 10 HSPU 2km Run 10 HSPU 15 RH DB G2OH (20/15kg) 15 LH DB G2OH (20/15kg) 50 Situps ...

"Rich" For time: 13 Snatches (70/50kg) Then 10 x 10 Pull-Ups 100m Run Then 13 Cleans (70/50kg) ...

A) Clean Complex Clean Pull Hang Power Clean Power Clean B) REMOM for 18 minutes 3 Power Cleans 50 Double Unders 12/9 Cal Row ...

For the next five weeks there will be a separate leg strength program running as well as the regular program. This will be posted at the gym. It is advisable that only well conditioned members take on the full program. It will be different to recent weeks...

7am Weightlifting 6, 7, 8am CrossFit A) "Eva" 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups - Scaling: Half "Eva" 3 rounds for time AMRAP in 30 minutes or B) "Nicole" AMRAP Pull-Ups in 20 mins: 400m Run Max effort Pull-Ups ...

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