Daily WOD

6:00 and 8:00am - CrossFit "Diane" For time: 21 - 15 - 9 Deadlifts (102.5/70kg) HSPU then B) Deadlift 10 minutes to work up to a heavy triple. 7:00am BBF - Partner workout. Both partners complete all work. After the first run Partner A completes the 21-15-9 reps while Partner B completes the 42-30-18 reps. After...

For time: 1000m Row then 30-20-10 Wall Ball (9/6kg) (^11.5/10') Pull-Ups (^10/5kg DB. No butterfly) Situps (^GHD) then 100 Double Unders -If you finish under: 15 minutes + 50 Burpees 16 minutes + 40 Burpees 17 minutes + 30 Burpees 18 minutes + 20 Burpees 19 minutes + 10 Burpees Score = Time taken to complete main workout / Total...

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  ...

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