Daily WOD

A) Hang Power Clean 10 - 10 B) For time: 1000m Row 10 SDHP (40/30kg) (^55/40kg) 100 Double Unders 10 SDHP 1000m Run 10 SDHP 100 Double Unders 10 SDHP Consistency is the key. A simple message that applies to every level. https://www.youtube.com/watch?v=0qNZuOsFIYg...

A) AMRAP in 20 minutes: 5 Chest-to-Bar Pull-Ups 10 Ring Dips 15 Overhead Squats (45/30kg) or B) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats ...

6am, 8am CrossFit "Klepto" 4 rounds for time: 27 Box Jumps (24/20") 20 Burpees 11 Cleans (65/45kg) - Compare to 06/10/14 7am Barbell Free CrossFit AMRAP in 20 minutes: 21 Wall Balls (9/6kg) 18 Kettlebell Swings (24/16kg) 15 Box Jumpovers (24/20") 12 Burpees 7am Weightlifting  ...

For time: 25 HSPU 50 Toes-to-Bar 800m Run 75 Push Presses (35/25kg) 150 Double Unders https://www.youtube.com/watch?v=I-nh4b07ZLs...

Partner WOD 5 rounds for time: 400m Run (Together) 5 Rope Climbs (Rep for rep. Bring long socks. Sub 4 Pull-Ups per climb.) 50 Pushups (Partition as required but share reps equally.) ...

A) Dumbbell Bench Press 3 x 10 B) "Sham" 7 rounds for time: 11 Deadlifts @ bodyweight 100m Sprint ...

A) E2M: Hang Power Cleans 3-3-3-3-3-3-3 B) Dumbbell Snatches 3 x 10 (alternating) C) Deadball Ground-to-Shoulder 3 x 10 ...

A) EMOM for 5 minutes: 2 Thrusters B) 3 rounds for time: 30 Burpees 30 Pull-Ups 30 Thrusters (35/25kg) - 20 minute time cap - Scale to a 15 minute AMRAP of 10 Burpees, 10 Pull-Ups, 10 Thrusters.  ...

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