Daily WOD

A) 15 minutes to find max load of the following complex: 1 Press 3 Push Presses 5 Push Jerks B) 15 minutes to find: Split Jerk 3RM ...

Happy 21st Paige! Touch'n'Go Power Clean 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 Score = Total load of successful sets eg. (10 x 30) + (8 x 40) + (6 x 50)...

“Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups ...

A) For time: 400m Row 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 40 Wall Ball (9/6kg) - 7 minute time cap B) Back Squat 10 - 10 - 10 ...

6:00am, 8:00am - CrossFit A) 10-9-8-7-6-5-4-3-2-1 Chest-to-Bar Pull-Ups - 5 Clusters each round (50/35kg) or B) 10-8-6-4-2 Muscle-Ups - 5 Clusters each round (70/50kg) 7:00am - BBF For time: 15 Box Jumps (30/24") 40 Pull-Ups 15 Box Jumpovers (30/24") 400m Run 15 Box Jump + Squat (30/24") 40 Toes-to-Bar 15 Burpee Box Jumps (30/24") 400m Run 7:00am - Weightlifting and HH ...

AMRAP in 20 minutes: 800m Row Then 2 x 10 Deadlifts (100/70kg) (^140/100kg) 40 Double Unders 20 Alt KB Power Cleans (24/16kg) (^G2OH) 40 Double Unders 60 Second Plank Score = Total Reps - Every 10m on the Rower = 1 rep - A full round = 420 reps (80+ 2 x [10+40+20+40+60]) https://www.youtube.com/watch?v=BSOhFOefJ2w  ...

3 x 7 minute EMOMs A) 3 Hang Cleans B) 2 Rope Climbs 7 / 4 Pushups C) 5 Rollouts 5 Weighted Situps ...

A) "Helen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups or B) "Nancy" 5 rft: 400m Run 15 OHS (45/30) ...

- All items in lost property will be donated or tossed out if not collected by the end of the week. 2 x 10 minute AMRAPs A) 5 SDHP (40/30kg) (^55/40kg) 10 Box Jumps (24/20") (^Burpee BJ) 15 Situps (^T2B) B) 5 Renegade Rows (2 x 15/10kg DB) (^20/15kg) 10 Weighted Lunges (2...

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