Daily WOD

EMOM   - 4 rounds at each station - 1 minute rest between stations   15/12 Calories   12 Bulgarian Split Squats (6L, 6R)   20 – 60 Double Unders   5 Strict Presses   1 Pegboard or 5 – 10 Chest-to-Bar Pull-Ups or 1 – 5 Muscle-Ups ...

CrossFit Kids 5pm (no adult class on at this time)   “White”   5 rft: 3 Rope Climbs (wear shin protection) 10 Toes-to-Bar 21 Walking Lunges (20/15kg plate) 400m Run ...

A) Linchpin Test 3   3 rft: 21 Wall Ball (9/6kg) 14 HSPU 7 Deadlifts (142.5/92.5kg)   B) In the time remaining work on skills:   - Snatch   or   - HS Walk / Kipping Pull-Up / Muscle-Up skills   ...

In-house Comp   Details of the comp for this Saturday are posted at the gym. If you would like me to email them to you send an email to [email protected] and I will reply with the details attached. This will allow me to address your specific questions...

A) E25S for 15 sets   2x Power Clean + Push Jerk   - touch’n’go as far as possible   B) AMRAP in 14 minutes:   30 Double Unders 20 Squats 10 Pushups 5 Strict Pull-Ups 100m Run   One of our foundation Legends members throwing down with the regular group and getting it done. Super job Sharyn, a great example to anyone...

A) “Marston” AMRAP in 20 minutes: 1 Deadlift (183/127.5kg) 10 Toes-to-Bar 15 Bar-facing Burpees   or   B) AMRAP in 20 minutes:   40 KB Swings (24/16kg) (^32/24kg) 30 Box Jumpovers (24/20") (^30/24”) 20 Wall Balls (9/6kg) (^ to 11/10’) 10 Burpee Pull-Ups (^Burpee Bar Muscle-Ups) ...

With a 7 minute time cap for each:   A) For time: 400m Farmer Carry (2 x 16/12kg) 40 Front Rack Lunges (2 x 16/12kg)   B) 3 rft: 20/15 Cal Row 20 Pull-Ups   C) 5 rft: 50 Double Unders 5 Hang Snatches ...

CrossFit Kids 5pm (no adult class on at this time)   WOD 4 Harper   Cash In: 1 minute OH Walking Lunge (20/10kg) 1 minute Bear Crawl   Then AMRAP in 16 minutes: 13 Clapping Pushups 13 Push Presses (50/30kg) 13 Front Squats (50/30kg) 13 KB Snatches (24/16kg) 13 SDHP (50/30kg)   Cash out: 1 minute OH Walking Lunge (20/10kg) 1 minute...

A) Deadlift 3-3-3-3-3-3-3   Then   B) OHS 10-10-10   or   C) 2 rft: 600m Run 40 Situps 20 Strict Pull-Ups ...

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