Daily WOD

Tuesday, 31/10/17

For time: 60 Double Unders 15 Power Snatches (35/25kg) 50 Pushups 15 Power Snatches 40 Situps 15 Power Snatches 30 Wall Ball (9/6kg) 15 Power Snatches 20 C2B Pull-Ups 15 Power Snatches 10 Lateral Burpees ...

Monday, 30/10/17

A) Partner WOD With 2 x 12/8kg KBs, alternating after each set, AMRAP in 8 minutes: 2 KB Burpee DL 4 KB Clean + Lunge 8 KB Thrusters 16 KB Alt Snatches B) E90S Back Squat 10-7-5-3-1-1-1-3-5-7-10 ...

Sunday, 29/10/17 – Rest day.

Saturday, 28/10/17

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) Power Clean + Push Jerk - build to heavy double   Then   B) "Base" AMRAP in 12 minutes: 8 S2OH (40/30kg) 8 Hang Power Cleans 4 Burpees 8 Front Rack Lunges   or   C) "Summit" AMRAP in 12 minutes: 8 Thrusters (60/40kg) 8 Hang Power Cleans 4 Muscle-Ups 8 Front Rack Lunges ...

Friday, 27/10/17

  A) E45S for 10 rounds:   2 High Hang Snatches   Then   B) In teams of 3   300 Wall Ball   - rotate every 10 reps   or   C) REMOM for 12 minutes: 10 Strict Dips 10 Strict Pull-Ups 5 Bar M-Ups 40 Double Unders (add 20 reps/rnd) ...

Thursday, 26/10/17

A) 5 x Superset 9 Strict Presses (no racks) 9 Pendlay Rows B) 2 rounds for time: 30 Toes-to-Bar 20 SDHP (45/30kg) 10 Burpee Box Jumps (24/20") Loz, you're doing it wrong. ...

Wednesday, 25/10/17

"Grelen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups 10 Clean and Jerks (62.5/45kg) ...

Tuesday, 24/10/17

A) 5 x Superset   9 Front Squats (no racks) 9 Bench Presses   B) For time: 30 DB Snatches (alt. 20/15kg) 15 Burpees OTP 20 DB snatches 10 Burpees OTP ...

Monday, 23/10/17

4 x 5 minute AMRAPs 21-15-9 (if you get through the sets of 9, continue with the 21s) A) Cal Row Pushups B) KB Swings (24/16kg) Situps C) Box Jumps (24/20") C2B Pull-Ups D) Wall Ball (9/6kg) Double Unders + 20 second ring support (or Triple Unders) ...

Sunday, 22/10/17 – Rest day.