Daily WOD

A) For time:   100 KB Swings (24/16kg) 100 Box Jumps (24/20”) 100 KB Drags (24/16kg) 100 Toes-to-Bar   - partition as required - 30 minute time cap   or   B) OHS 12-10-8-6-4-4-4-4 - E2M   and   C) E2M x 5 rounds 8 Hang Power Cleans 30 Second HS Hold   ...

CrossFit Kids at 5pm (no adult class on at this time)   A) Power Snatch 3 RM   B) For time:   10 to 1 Deadlifts 1 to 10 Ring Dips   + 200m Run after each round   i.e. 10 Deadlifts, 1 Ring Dip, 200m Run / 9 Deadlifts, 2 Ring Dips, 200m Run etc.   ...

A) 0 - 10:00    50 Box Jumpovers (24/20")   Then AMRAP   10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Plank Jacks   10:00 - 15:00 Rest   B) 15:00 - 25:00    50 Calories   Then AMRAP 10 HSPU 20 Situps 60 Double Unders ...

A) Alt EMOM for 16 minutes: 12 Wall Balls 12 Burpees   B) 5rft: 8 KB Sumo Deadlifts 8 KB Power Cleans 30 Second KB Wall Sit - 2 x 16/12 kg - 7.5 minute time cap   C) 5rft: 8 Grasshoppers 8 Pendlay Rows (40/25kg) 30 Second Plank - 7.5 minute time cap ...

A) Press 5-5-5   Push Press 5-5-5   Push Jerk 5-5-5   B) Pause Front Squat   7 x 3   - 2 sec pause ...

In-House Comp day.   No normal classes, except for Kids at 9.15am.   First heat at 7am. Please arrive early for your heat so the morning can run to schedule and so that you are primed to be the ultimate wodbuddy for your ultimate wodbuddy.   Volunteer judges needed.   ...

In-House comp on Saturday - Please arrive at least 30 minutes before your heat to warm up and be ready to go on time. If you didn't write down a team name I have provided one for you, let me know if you'd like to change...

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   ...

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