Daily WOD

Wednesday, 03/08/16

EMOM for 30 minutes: A) "Chelsea" 5 Pull-Ups 10 Pushups 15 Squats or B) 5 Box Jumps (24/20") 10 Alt DB Press 15m Farmer Carry - Scaling will include smaller sets for each movement. - Continue on the minute for as long as you are able then go to E2M until time.   ...

Tuesday, 02/08/16

A)  Clean Complex - Clean Pull + Hang Clean + Clean B) REMOM (Rotating EMOM) for 18 minutes: 3 Cleans 50 D-U 12 / 9 Cal Row ...

Monday, 01/08/16

A) Snatch Complex Snatch Pull + Hang Snatch + Snatch Then B or C (with a 10 minute time cap) B) For time: 12 - 9 - 6 Snatches (incrementing) Ring Dips Toes-to-Bar or C) Masters / Teens Games 16.2 For time: 12 - 9 - 6 Snatches (Men - 61/70/84kg) (Women - 43/47.5/54kg) Muscle-Ups ...

Sunday, 31/07/16 – Rest Day

Saturday, 30/07/16

6:00 and 8:00am CrossFit A or B A) Regional 11.4 For time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 OHS (45/30kg) - 25 min time cap if not Rx'd - option to partition as per below if you're scaling the workout B) 10 rounds for time: 10 Pull-Ups 10 KB Swings (24/16kg) 10 Double Unders 10 Goblet Squats...

Friday, 29/07/16

Partner WOD With a 25 minute time cap: 1600m Row (2 x 400m each) Then AMRAP 200m Plate Carry (done together 20/15kg) 10 Wall Climbs (alternating) 200m Run (alternating) 50 Wall Ball (25 each, anyhow. 9/6kg) ...

Thursday, 28/07/16

3 x EMOM for 10 minutes: A) 2 Front Squats B) 5 Strict Press C) 10 Toes-to-Bar ...

Wednesday, 27/07/16

A) Power Clean - work up to a heavy set of 7 touch'n'go reps B) For time: 400m Run 20 Power Cleans (50/35kg) (^70/50kg) 20 Box Jumpovers (24/20") 20 KB Swings (24/16kg) (^32/24kg) 400m Row 20 Ring Dips 400m Row 20 KB Swings (24/16kg) (^32/24kg) 20 Box Jumpovers (24/20") 20 Power Cleans (50/35kg) (^70/50kg) 400m Run - 16 minute time cap ...

Tuesday, 26/07/16

A or B A) "Ryan" 5 rounds for time: 7 Muscle-Ups 21 Burpees to 6" or B) "Tyler" 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) - sub 2 Chest-to-Bar Pull-Ups for each Muscle-Up https://www.youtube.com/watch?v=Aix59apoyVo...

Monday, 25/07/16

3 x EMOM for 7 minutes: A) 2 Power Snatches B) 2 Split Jerks C) 2 Deadlifts https://www.youtube.com/watch?v=PRYiRpuvJ04...