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    Daily WOD

    A) Clean - 15 minutes   then   B) “King Kong” 3 rft: 1 Deadlift (206/145kg) 2 Muscle-Ups 3 Cleans (113.5/80kg) 4 HSPU   or   B) “Jeremy” For time: 21-15-9 OHS (45/30kg) Burpees ...

    19 December, 2018 /

    "WOOD" 5 rft: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) - 1 minute rest between rounds ...

    18 December, 2018 /

    3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (20/15kg) 10 RH DB G2OH (20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...

    17 December, 2018 /

    “Artie”   AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...

    14 December, 2018 /

    A) Hang Clean 1 RM   B) 4 rft: 50 Double Unders 10 Deadlifts (100/70kg) 10 HSPU ...

    13 December, 2018 /

    CrossFit Kids 5pm (no regular class on at this time)   Partner WOD   AMRAP in 20 minutes:   "Luke" 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run   - share work 50/50 - if you finish under...

    12 December, 2018 /

    Alt EMOM for 10 mins:   A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups   B) 40 sec. Row (for mtrs) 40 sec. Pushups   C) 40 sec. Double Unders 40 sec. Toes-to-Bar ...

    10 December, 2018 /

    A) Snatch - 15 minutes   B) FTD OQ 18.4   0 – 2:00 15 Box Jumps (24/20”) 5 Snatches (60/40kg)   - If completed before time:   - 4:00 15 Box Jumps 5 Snatches (70/50kg)   - 6:00 15 Box Jumps 5 Snatches (80/55kg)   - 8:00 15 Box Jumps 5 Snatches (90/60kg)   - 10:00 15 Box Jumps 5 Snatches (100/65kg)   Scaling: - start light and increase weight based on the following...

    09 December, 2018 /
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