Daily WOD

A) CrossFit Linchpin Test 12 For time: 400m Run 15 Clean and Jerks (62.5/45kg) 3 Rope Climbs (LONG SOCKS) 400m Run 12 Clean and Jerks (62.5/45kg) 2 Rope Climbs 400m Run 9 Clean and Jerks (62.5/45kg) 1 Rope Climb or B) With a barbell loaded to 45/30kg, AMRAP in 20 minutes : 400m Run + 15 reps per round cycling through the...

A) Superset Bench Press 7-7-7-5-5-5-3-3-3 10 Cal Row after each set of bench press B) 2 rounds for time: 100 Double Unders 30 Toes-to-Bar https://www.youtube.com/watch?v=q5pe1N0QzWI...

A) 0:00 - 12:00 (time cap) 6 rounds for time: 15 Wall Ball (9/6kg) 10 Deadlifts (85/60kg) 5 HSPU (sub Pushups) B) 12:00 - 15:00 AMRAP HSPU (sub Pushups) - all HSPU reps completed in Part A count towards AMRAP score https://www.youtube.com/watch?v=-f0EigHFIck...

Chris Speedy Vizzuet is off to Oman for a while so as a little send off we're doing the Hero WOD "Omar" today. He will be throwing down at 6am and heading for a coffee afterwards if you would like to join him. 6am, 8am A) 10 RM...

A) For time: 9 Bar Muscle-Ups 21 Push Jerks (52.5/35kg) 7 Bar Muscle-Ups 15 Push Jerks (52.5/35kg) 5 Bar Muscle-Ups 9 Push Jerks (52.5/35kg) B) Deadlift - Heavy triples ...

- The Open begins next Friday. I encourage you to register and be involved in the next five weeks of testing your fitness. Yes, it's challenging, but it's also worth it and you are already challenging yourself every day you walk in to the gym....

Option A) or B) A) "Falkel" AMRAP in 25 mins: 8 HSPU (sub 8 Strict Press) 8 Box Jumps (30/24") 1 Rope Climb (WEAR LONG SOCKS!) or B) - 12 minutes to work up to heavy Power Snatch singles. - 3 Minutes to rest and prep "Open 12.2" AMRAP in 10 minutes 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches...

E2M (Every second minute) A) Back Squat 6 x 5 B) Superset 5 Pendlay Rows 10 Ring Rows https://www.youtube.com/watch?v=skUxFsTzZ4Q...

A) Push Press 10 - 8 - 6 - 4 - 2 - 2 - 2 B) For time: 50 - 40 - 30 - 20 - 10 Double Unders 20 - 20 - 20 - 20 - 20 Kettlebell Snatch (1 x 24/16kg. 10L, 10R) - 10 minute time cap ...

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