Daily WOD

6am, 8am CrossFit Regional 16.3 and 16.4 16.3 For time: 104 Wall Ball (9/6kg to 10') 52 Pull-Ups - 6 min cap Rest 1 minute 16.4 4 rounds for time: 28 Pistols 15 Power Cleans (52.5/37.5kg) - 10 min cap 7am Barbell Free CrossFit as above, sub 15 alternating KB Power Cleans for the barbell - also option to sub...

Partner WOD. All movements completed with one partner working and the other resting. With a running clock A) For time: 400m Row (each) Then sharing the reps in sets of 7s, 5s and 3s 21-15-9 Push Presses (50/35kg) Box Jumps (24/20") 21-15-9 SDHP (50/35kg) Pushups - straight into B) AMRAP in 2 minutes: 3 Lateral Burpees (alternating) ...

2 x EMOM for 10 minutes A) 1 Deadlift 30 second Plank B) 5 Ring Dips 10 Situps If you don't watch the whole video just watch from the 20:00 minute mark. It'll give you some perspective on Dave Castro and the passion he has for growing CrossFit as a global community...

A) Hang Power Clean - build to heavy sets of 5 B) MQ 16.3 AMRAP in 15 minutes: 55 Double Unders 15 Chest-to-Bar Pull-Ups 5 Hang Power Cleans (70/47.5kg) ...

- Athletes registered in the Masters League complete the workout to the required standard. For time: 3 rounds of: 8 Toes-to-Bar (ML - Rope Climbs) 12 Deadlifts (100/70kg) (ML - 100/80kg) 16 Kettlebell Swings (24/16kg) 20 Hand Release Pushups (ML - HSPU) 1000m Run 2 rounds of: 15 Power...

6:00am, 8:00am CrossFit A) "Jackie" For time: 1000m Row 50 Thrusters (20/15kg) 30 Pull-Ups B) Deadlift 1RM 7:00am Barbell Free CrossFit For time: 1000m Row 50 Squats 30 Pull-Ups 1000m Run 50 Box Jumps (24/20") 30 Pushups 100 Double Unders 50 Stationary Lunges (25L, 25R) 30 Toes-to-Bar 7:00am Weightlifting ...

A) 4 rounds: Minute 1: 10 Kettlebell Swings Minute 2: 10 Medball Cleans (9/6kg) Minute 3: 3 Wall Climbs Minute 4: 10 Burpees Minute 5: Rest - Here's some optional extras that you could include: 20 to 40 Double unders 3 to 5 Abwheel Roll-Outs 10 to 30 second Plank 5 to...

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