Daily WOD

- Anyone wanting to do "Triple 3" to celebrate Aaron Woods' special moment in Origin 3 you can start it any time before 10:00am, with priority on the rowers given to the class in progress. 6:00, 8:00am CrossFit (Choice of A or B) A) "ClaudiAnnie" 5 rounds for time: 400m Run 20 KB...

A) For time: 1000m Row - compare to 08/07/16 B) Sled Haul - max load in 20 seconds C) For time: 20 Deadball G2S D) Prowler - teams of 3 - 5 minute test ...

“The Chief” AMRAP in 3 minutes: 3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats – Rest 1 minute between cycles – Repeat for 5 cycles – Score = Total rounds completed + extras – Compare to 14/05/15 https://www.youtube.com/watch?v=rNChOX9HJlw...

CFT 2 A) Clean 1RM B) Overhead Squat 1RM C) Bench Press 1RM https://www.youtube.com/watch?v=pcdwynN7F4E...

A) Deadlift 7-7-7-5-5-5-3-3-3 B) AMRAP in 10 minutes: 1 Deadlift (@80% of heavy 3) 4 Box Jumpovers (24/20") 1 Deadlift 4 Toes-to-Bar - no dumping the bar on the deadlifts ...

A) High Hang Snatch 3 - 3 B) "Nancy" 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) ...

6:00, 8:00am CrossFit A) Deadlift 3 RM B) AMRAP in 10 minutes @ 42.5/30kg: 10 Hang Power Snatches 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 SDHP 7:00am Barbell Free CrossFit "White" 5 rounds for time: 3 Rope Climbs (wear long socks) 10 Toes-to-Bar 21 Overhead Walking Lunges (20/15kg) 400m Run 7:00am Weightlifting https://www.youtube.com/watch?v=UlXUeg-9ddo...

A) For time: 1000m Row B) REMOM for 20 mins: 15 Burpees 15 KB Swings (24/16kg) 50 Double Unders 40m Pinch Grip Farmer Carry ...

“Nutts” 10 Handstand Pushups 15 Deadlifts (115 / 77.5kg) 25 Box Jumps (30/24") 50 Pullups 100 Wall Ball (9/6kg) 200 Double Unders 400m Run (Carrying a plate: 20/15kg) - compare to 11/07/13 - scaling will include the option to partition the Pull-Ups, Wall Ball and Double Unders into 5 rounds of 10 Pull-Ups, 20...

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