Daily WOD

Sunday, 13/08/17 – Rest day.

Saturday, 12/08/17

7am Weightlifting 6, 7, 8am CrossFit "Fran" 21-15-9 reps for time: Thrusters (43/30kg) Pull-Ups ...

Friday, 11/08/17

A) Deadlift 5 - 5 - 5 B) Bench Press 5 - 5 - 5 C) Dips 5 - 5 - 5 ...

Thursday, 10/08/17

3 x 7 minute AMRAPs A) 0 - 7:00 Calorie Row / Bike / Ski B) 10:00 - 17:00 10 Pushups 10 Toes-to-Bar C) 20:00 - 27:00 5 DB Stepovers (1 x 20/15kg) 10 DB Snatches (1 x 20/15kg) 10 DB Push Presses (5L, 5R. 1 x 20/15kg) ...

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 ...