Daily WOD

Friday, 10/11/17

A) Hang Clean   10 mins to work up to a heavy triple   B) Alt EMOM for 12 mins:   5 Hang Cleans @60% of heavy triple   10 KB Swings ...

Thursday, 09/11/17

A) AMRAP in 7 mins: 7 Power Snatches (35/25kg) 7 OHS (35/25kg) 7 Pull-Ups   Rest 2 minutes   B) AMRAP in 7 mins: 7 Thrusters (35/25kg) 7 SDHP (35/25kg) 7 Lateral Burpees   Rest 2 minutes   C) EMOM x 7   3 Thrusters or 3 Snatches ...

Wednesday, 08/11/17

"Wittman"   7 rounds for time:   15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20")   - BBF Sub Dips for Power Cleans ...

Tuesday, 07/11/17

A) Deadlift   10 minutes to work up to a heavy triple   B) For time: 20 Deadlifts (80/55kg) (^110/80kg) 40 Double Unders 30 Pushups (^HSPU) 60 Double Unders 30 Wall Ball (9/6kg) (^11.5/10') 60 Double Unders 20 Deadlifts 40 Double Unders ...

Monday, 06/11/17

A) AMRAP in 10 minutes: Barbell Complex (45/30kg) (^65/40kg) 5 Situps 100m Run - add 1 cycle of the Complex and 5 Situps each round - Barbell Complex = Power Clean + Push Jerk + Hang Power Clean + Push Jerk B) E2.5M x 5 10 Front Squats ...

Sunday, 05/11/17 – Rest day.

Saturday, 04/11/17

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint - rest 1 minute ...

Friday, 03/11/17

A) With 2 x 20/15kg Dumbbells   AMRAP in 8 minutes: 12 G2OH (2 DB) 12 Front Squats (2 DB) 24 Alt DB Snatches (1 DB) 24 Thrusters (2DB) 48 Hang Power Cleans (2 DB) 48 Alt OH Lunges (1 DB. 24 LH, 24 RH)   - workout courtesy of the WODStock online competition   B) With an 8...

Thursday, 02/10/17

Reminder: 5pm CF Kids A) E2M for 7 rounds: 3 Clean and Jerks B) Power "Elizabeth" For time 21-15-9 Power Cleans (62.5/45kg) Ring Dips - 10 minute time cap ...

Wednesday, 01/11/17

A) "Christine" 3 rounds for time: 500m Row 12 Deadlifts @BW 21 Box Jumps (20")   B) 7 x 5 HPSU or 7 x 10 KB Alt Push Presses   C) 7 x 5 Weighted Pull-Ups or 7 x 5 Hang Clean Pulls ...