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    Daily WOD

    A) Power Clean - 10 mins to find heavy triple   B) "T.U.P."   For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups   - 20 min time cap ...

    05 April, 2019 /

    For time:   400m Run 20 Pushups 20 Reverse Lunges 2 Rope Climbs (wear shin protection)   600m Run 30 Pushups 30 Reverse Lunges 3 Rope Climbs   800m Run 40 Pushups 40 Reverse Lunges 4 Rope Climbs ...

    04 April, 2019 /

    CrossFit Kids at 5pm (no class for adults at this time)   REMOM x 5 rounds   12/9 Calories   10 DB Deadlifts   8 OHS   6 C2B Pull-Ups or Muscle-Ups   30 second AMRAP of Double Unders or Rest ...

    03 April, 2019 /

    A) OTM for 8 minutes:   5 Hang Power Cleans 5 Ring Dips     B) AMRAP in 10 mins: 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches (24/16kg) ...

    02 April, 2019 /

    12-8-8-6-6-4-4-4-4     A) Push Jerk     B) Front Squat     - first set at 30% and build each set adding approximately 10% until the first set of 4     The Open is over! The Open begins in six months!   Well done to everyone who took it on and especially to the Open rookies. Congrats to...

    01 April, 2019 /

    For time:   25-20-15-10-5   Deadlifts (75/50kg) Bar-Facing Burpees Box Jumps (24/20”)     - if you’re not conditioned to high volume Deadlifts sub Calories for the rounds of 20 and 10.   ...

    31 March, 2019 /

    A) 0:00 - 7:00 3 rft: 10 Deadlifts 10 Strict Pull-Ups   B) 7:00 - 14:00 3 rft: 10 Power Cleans 10 Toes-to-Bar   C) 14:00 - 21:00 3 rft: 10 Cleans 10 Strict HSPU   Level – A / B / C 1 – 25/20/15kg 2 – 40/30/20kg 3 – 60/40/30kg 4 – 80/60/40kg 5 – 100/80/60kg   ...

    29 March, 2019 /

    A) EMOM for 8 mins:   4 Front Squats - off the deck     B) For time: 100 Double Unders 800m Run 60 Double Unders 40 KB Swings (24/16kg) 20 Double Unders     - 12 minute time cap ...

    28 March, 2019 /

    CrossFit Kids 5pm (no adult class at this time)   A) Weighted Dips 5 x 8   B) Bulgarian Split Squats 5 x 8L, 8R   C) AMRAP in 5 minutes: 5 Burpees (6”) 5 Wall Ball (11/10’. 9/6kg)   ...

    27 March, 2019 /

    A) Snatch Pulls   4 x 5   B) Snatch   5 @ 50% 4 @ 60% 3 @ 70% 2 @ 75% 5 x 1 @ 80%+   - sub Cleans if you can’t go overhead     https://www.youtube.com/watch?v=0qYMtJXR0LQ...

    26 March, 2019 /
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