Daily WOD

Wednesday, 09/08/17

A) E3M Clean 10-8-6-4-2-2-2 B) Reverse Lunges 10 - 10 - 10 - 10 https://www.youtube.com/watch?v=VBNAxPykDK0...

Tuesday, 08/08/17

For time: 5 x 200m Run 9 Thrusters (62.5/45kg) 9 Lateral Burpees 4 x 200m Run 9 OHS (62.5/45kg) 9 Lateral Burpees   https://www.youtube.com/watch?v=a71hE496LGA...

Monday, 07/08/17

A) Power Snatch (E3M) 10-8-6-4- (E2M) 2-2-2 B) For time: 40 Wall Ball then 4 x 35 Double Unders 5 Strict Pull-Ups 10 KB Swings (24/16kg) https://www.youtube.com/watch?v=iqMEA2jfpec...

Sunday, 06/08/17 – Rest Day.

Saturday, 05/08/17

7am Weightlifting 6, 7, 8am CrossFit   A) Thruster 5-5-5   B) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg) ...

Friday, 04/08/17

A) Alternating EMOM for 12 minutes: Odds - 10 Burpee Box Jumps (24/20") Evens - 10 Alternating DB Snatches B) "Annie" For time: 50-40-30-20-10 Double Unders Situps ...

Thursday, 03/08/17

A) For time: 1000m Run 30 Goblet Squats (24/16kg) 20 Pushups 30 KB SDHP (24/16kg) 20 Pushups 30 Goblet Squats (24/16kg) 1000m Run   B) Optional Extras 4 x 3 - 5 Muscle-Ups  3 x 300m Row 15 Deadball Ground-to-Shoulder ...

Wednesday, 02/08/17

A) E3M Power Clean + Push Jerk 10-8-6-4-2-2-2 B) Strict Press 5-5-5 ...

Tuesday, 01/08/17

0:00 - 8:00 OTM 40 second Row for Cals 8:00 - 12:00 Rest 12:00 - 20:00 Incrementing AMRAP 10m Shuttle Run Burpees Situps or Toes-to-Bar 20:00 - 24:00 Rest 24:00 - 32:00 AMRAP 9 Pull-Ups 12 Box jumps (24/20") 15 KB Swings (24/16kg) https://www.youtube.com/watch?v=Q2ICfmoS5hg      ...

Monday, 31/07/17

A) E3M for 21 minutes Snatch 10-8-6-4-2-2-2 B) 4 rft: 20 Wall Ball 50 Double Unders - 10 minute time cap https://www.youtube.com/watch?v=dsvJ0nFlt4Y...