Daily WOD

1) E3M x 3   Wall Balls (9/6kg) Pull-Ups   2) E3M x 3   Calories Pushups   3) EMOM x 9   3 OHS   - For 1 and 2: Level – Reps / Reps 1 – 15 / 10 2 – 20 / 15 3 – 25 / 20 4 – 30 / 25 ...

Solo or Partner   "McGhee"   AMRAP in 30 mins:   5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20")   - partners alternate after each movement   - beginners, if going solo, 400m Row or Run or 800m Bike after every 3 rounds ...

A) E30S x 10 rounds   3 Power Snatches   B) “Open 11.4” AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40kg) 10 Muscle-Ups   ...

CrossFit Kids 5pm (no adult class at this time)     A) E90S Push Jerk 8-8-8-6-6-6-4-4-4   B) 3 rft:   40 KB Swings (24/16kg) 800m Run   Action stations - mostly.   ...

A) E90S   Front Squat 8-8-8-6-6-6-4-4-4   B) AMRAP in 8 minutes: 80 Double Unders 20 Pull-Ups 20 Pushups   ...

A) E2M x 5 rounds   200m Run 20 second HS Hold   B) “Open 11.5” AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg)   ...

A) E90S   Deadlift 8-8-8-6-6-6-4-4-4   B) 10 rounds for time:   6 Box Jumps (24/20”) (^30/24”) 4 Strict Presses (35/25kg) (^50/35kg) 2 Strict Pull-Ups (^16/8kg)    - 15 minute time cap   ...

For time:   20/15 Calories 10 Thrusters (70/50kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 15 Thrusters (60/45kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 20 Thrusters (45/30kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 25 Thrusters (35/25kg) 20 Toes-to-Bar   ...

A) Snatch   - 20 minutes   B) AMRAP in 12 minutes:   5 Deadlifts (125/80kg) 30 Double Unders 5 Muscle-Ups 100m Run   ...

CrossFit Kids 5pm (no adult class on at this time)   A) Clean 3 RM     B) REMOM x 5 rounds   5 Hang Power Cleans   3 Rope Climbs   15/12 Calories   5 – 10 Burpee Box Jumps (24/20”)   ...

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