Daily WOD

Thursday, 12/01/17

AMRAP in 20 minutes: 40 Double Unders 10 Wall Ball (9/6kg) 10 LH DB G2OH (1 x 20/15kg) 200m Run 10 Wall Ball 10 RH DB G2OH ...

Wednesday, 11/01/17

Alternating EMOM for 20 minutes: 5 Hang Power Clean and Jerk 10 Pull-Ups or 5 Muscle-Ups ...

Tuesday, 10/01/17

A) Power Snatch - 10 minutes to build to a heavy triple B) Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees to a target 6" above standing reach 30 Snatches (35/20kg) 30 Burpees 30 Snatches (62.5/35kg) 20 Burpees 30 Snatches (75/45kg) 10 burpees AMRAP Snatches (95/55kg) The...

Monday, 09/01/17

Back Squat 10 - 8 - 6 - 4 - 2 - 2 - 4 - 6 - 8 - 10 ...

Sunday, 08/01/17 – Rest Day

Saturday, 07/01/17

6:00, 7:00, 8:00am CrossFit classes 5 rounds for time: 400m Run 15 Pull-Ups 15 HSPU 7:00am Weightlifting ...

Friday, 06/01/17

Weightlifting A) 1 Clean + 2 Front Squats + 1 Jerk B) Clean Pulls 5 - 5 - 5 - 3 - 3 - 3   https://www.youtube.com/watch?v=pimWtkGIZa4...

Thursday, 05/01/17

A) Power Snatch - 15 minutes to build to heavy singles B) For time: 42 Wall Ball (9/6kg) 21 Power Snatches (45/30kg) 30 Wall Ball 15 Power Snatches 18 Wall Ball 9 Power Snatches - 15 minute time cap ...

Wednesday, 04/01/17

A) AMRAP in 5 mins: 10 Deadlifts (100/70kg) 10 Box Jumps (24/20") B) EMOM for 5 mins: 5 Dumbbell Bench Presses C) EMOM for 5 mins: 8/6 Cal Row 1 Rope Climb or 3 Muscle-Ups or 5 Dips  ...

Tuesday, 03/01/17

NORMAL TIMETABLE RESUMES. A) Front Squat 5 - 5 - 5 - 5 - 5 B) 10 rounds for time: 7 KB Swings (24/16kg) 7 Situps (to KB) - 8 minute time cap. ...