Daily WOD

Work on technique at a moderate weight or build up to heavy singles. A) Snatch - 20 minutes B) Clean and Jerk - 20 minutes Women's final heat at 48:00. Men's final heat at 1:53:00. https://youtu.be/_dEN6yo5eVw...

ML 16.4 With a running clock: 0:00 -12:00 21 Front Squats (50/40kg) 21 Bar-facing Burpees 60 Double-Unders 15 Front Squats 15 Bar-facing Burpees 80 Double-Unders 9 Front Squats 9 Bar-facing Burpees 100 Double-Unders Then AMRAP Muscle-Ups 12:00 - 15:00 5 Cleans (60/40kg) 5 Cleans (70/50) 5 Cleans (80/60) 5 Cleans (90/70) 5 Cleans (100/80) - keep adding 10kg every 5 reps - score = total...

A) Press 7 - 7 - 7 B) Push Press 4 - 4 - 4 C) Push Jerk 1 - 1 - 1 Congratulations to Rob Forte, James Newbury, Khan Porter, Zeke Grove and Mitch Sinnamon: Pacific Regional qualifiers for the CrossFit Games. (Photo credit: April King) ...

For time: 1000m Row Then 4 rounds of: 25 Russian Kettlebell Swings (24/16kg) 20 Box Jumps (24/20") 15 Situps 1000m Run Congratulations to Kara Webb, Tia-Clair Toomey, Alethea Boon, Justine Beath and Maddie Sturt: Pacific Regional qualifiers for the CrossFit Games. (Photo credit: April King) ...

6am, 8am CrossFit Regional 16.3 and 16.4 16.3 For time: 104 Wall Ball (9/6kg to 10') 52 Pull-Ups - 6 min cap Rest 1 minute 16.4 4 rounds for time: 28 Pistols 15 Power Cleans (52.5/37.5kg) - 10 min cap 7am Barbell Free CrossFit as above, sub 15 alternating KB Power Cleans for the barbell - also option to sub...

Partner WOD. All movements completed with one partner working and the other resting. With a running clock A) For time: 400m Row (each) Then sharing the reps in sets of 7s, 5s and 3s 21-15-9 Push Presses (50/35kg) Box Jumps (24/20") 21-15-9 SDHP (50/35kg) Pushups - straight into B) AMRAP in 2 minutes: 3 Lateral Burpees (alternating) ...

2 x EMOM for 10 minutes A) 1 Deadlift 30 second Plank B) 5 Ring Dips 10 Situps If you don't watch the whole video just watch from the 20:00 minute mark. It'll give you some perspective on Dave Castro and the passion he has for growing CrossFit as a global community...

A) Hang Power Clean - build to heavy sets of 5 B) MQ 16.3 AMRAP in 15 minutes: 55 Double Unders 15 Chest-to-Bar Pull-Ups 5 Hang Power Cleans (70/47.5kg) ...

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