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    Daily WOD

    A) Back Squat 5 x 3   B) For time: 5 Rope Climbs (wear shin protection) 20 Toes-to-Bar 30 Situps 20 Toes-to-Bar 5 Rope Climbs  ...

    19 July, 2018 /

    CrossFit Kids 5pm - a reminder that this session is dedicated to the kids class (no adult class at this time)   3 x AMRAP in 7 minutes:   A) 50 Double Unders 20 Alt DB Snatches (20/15kg)   B) 10 C2B Pull-Ups 10 Box Jumps (24/20")   C) 20 Cal Row 10 Burpees over the rower ...

    18 July, 2018 /

    A) Snatch Pulls 5 x 3 - regrip each rep B) Snatch 10 x 2 - regrip each rep https://www.youtube.com/watch?v=dG9Vr3n-LJs...

    17 July, 2018 /

    "Matt 16"   For time:   16 Deadlifts (125/87.5kg) 16 Hang Power Cleans (85/60kg) 16 Push Presses (62.5/45kg)   800m Run   16 Deadlifts 16 Hang Power Cleans 16 Push Presses   800m Run   16 Deadlifts 16 Hang Power Cleans 16 Push Presses   Scaling percentages: - Level 1 40% - Level 2 50% - Level 3 60% ...

    16 July, 2018 /

    CrossFit Kids starts up again this week. Depending on numbers we'll be runnning the same timetable. Teens - Tuesday 5pm and Friday 5pm Pre-teens - Thursday 5pm and Saturday 9.15am WOD E5M x 6 Each round for time: 15 Wall Ball (9/6kg) 20/16 Cal Row 15 Pushups 5 Front Squats @75% of 1RM ...

    15 July, 2018 /

    7am Weightlifting 6, 7, 8am CrossFit A) 5 rft: * Burpee Box Jumps (24/20") 400m Run - 20 minute time cap * Level 1 - 7 BBJ * Level 2 - 11 BBJ * Level 3 - 15 BBJ B) For time: 25 LH KB Snatches (24/16kg) 50 Wtd Lunges 25 RH KB Snatches (24/16kg) ...

    13 July, 2018 /

    10 rft: 6 Thrusters (52.5/37.5kg) 2 Bar Muscle-Ups 20 Double Unders 6 OHS (52.5/37.5kg) 2 Bar Muscle-Ups 20 Double Unders   - 30 minute time cap ...

    12 July, 2018 /

    A) E5M x 5 400m Row or Run 10 Hang Power Cleans or B) EMOM x 30 2 HSPU 1 Hang Power Clean ...

    11 July, 2018 /

    A) Deadlift 3 - 3 - 3   B) AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Strict Pull-Ups 20 Situps 20 Wall Ball (9/6kg) 40 Double Unders ...

    10 July, 2018 /
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