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    Daily WOD

    A) EMOM for 5 mins: 2 Snatches B) For time: 30 Cal Row 30 C2B Pull-Ups 30 Cal Row - 7 minute cap C) For time: 30 Hang Power Snatches (35/25kg) 30 Lateral Burpees 30 Hang Power Snatches - 7 minute cap ...

    03 June, 2018 /

    7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Tillman" 7 rft: 7 Deadlifts (142.5/102.5kg) 200m Run 15 Pull-Ups - 45 seconds rest ...

    01 June, 2018 /

    For time:   800m Row 70 Situps 60 Wall Ball (9/6kg) 50 Alt DB Snatches (20/15kg) 40 Alt Goblet Lunges (20/15kg) 30 Pushups 20m HS Walk (sub dips)   - 30 Double Unders after each movement ...

    31 May, 2018 /

    AMRAP in 20 minutes: A) "Sisson" 1 Rope Climb 5 Burpees 200m Run - optional vest (10/5kg) or B) "TK" 8 Strict Pull-Ups 8 Box Jumps (36/30") 12 KB Swings (32/24kg) ...

    29 May, 2018 /

    A) ML 18.3 AMRAP in 8 minutes: 5 Muscle-Ups/Ring Pull-Ups 10 Power Snatches   - see score sheet for appropriate standards   or   B) AMRAP in 8 minutes: 5 Thrusters 10 Cal Row/Bike   then   C) Deadlift 4 x 5 ...

    28 May, 2018 /

    7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "MURPH" For time: 1600m Run 100 Pull-Ups 200 Pushups 300 Squats 1600m Run - partition reps as necessary - If you have a 10/5kg vest, wear it. Scaling: #1 Full run, halve the reps #2 Half "Murph" #3 AMRAP in 30 minutes: 200m Run, 10 Pull-Ups, 20 Situps, 30 Squats ...

    25 May, 2018 /

    Regionals 18.4 For time: 2 x 10 Snatches (80/57.5kg) 12 Bar-facing Burpees 2 x 10 Snatches (52.5/35kg) 12 Bar-facing Burpees ...

    24 May, 2018 /
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