Daily WOD

Friday, 26/08/16

A) EMOM for 10 minutes: 3 Deadlifts + 3 Chest-to-Bar Pull-Ups, Bar Muscle-Ups or Ring Muscle-Ups B) Alternating EMOM for 10 minutes: 50 Double Unders 10 SDHP or 3 Rope Climbs ...

Thursday, 25/08/16

A) E2M for 7 rounds 3 Pause Back Squats B) 20 rounds for time: 5 Situps 5 KB Swings (24/16kg) (^32/24kg) 5 Pushups (^Rings) ...

Wednesday, 24/08/16

“Hammer ” 5 rounds for time: 5 Power Cleans (62.5/45kg) 10 Front Squats (62.5/45kg) 5 Jerks (62.5/45kg) 20 Pull-ups 90 Second Rest - compare to 15/08/15 In-house team comp. Scaled division. ...

Tuesday, 23/08/16

A) Hang Snatch Pull 5 x 5 B) Hang Power Snatch 5 x 10 C) AMRAP in 7 minutes: 400m Run 50 Wall Ball (9/6kg) In-house team comp. Rx'd podium. ...

Monday, 22/08/16

For time: Buy in - 33 Calorie Row Then 3 x 33 Double Unders 11 Deadlifts (80/55kg) 11 Toes-to-Bar 11 HSPU Cash out - 33 Burpees over the platform ...

Sunday, 21/08/16 – Rest Day

Saturday, 20/08/16

6:00, 8:00am CrossFit "Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Burpee Pull-Ups 10 KB Swings (32/24kg) 200 m Run 7:00am Barbell Free CrossFit AMRAP in 20 mins: 6 Toes-to-Bar 7 Burpee Pull-Ups 10 KB Swings (24/16kg) 200 m Run 7:00am Weightlifting ...

Friday, 19/08/16

Alternating EMOM Odds: 10-9-8-7-6-5-4-3-2-1 Power Cleans* 1-2-3-4-5-6-7-8-9-10 Hand Release Pushups Evens: 10-9-8-7-6-5-4-3-2-1 Front Squats* 1-2-3-4-5-6-7-8-9-10 Hand Release Pushups * add weight each round ...

Thursday, 18/08/16

A) Press 1 - 1 - 1 - 1 - 1 B) Push Press 3 - 3 - 3 - 3 - 3 C) Push Jerk 5 - 5 - 5 - 5 - 5 https://www.youtube.com/watch?v=Nx1ytBh6kgU...

Wednesday, 17/08/16

A) AMRAP in 10 minutes: 5 Power Snatches (40/30kg) (^55/40kg) 10 Wall Ball (9/6kg) 15 Double Unders (^30) B) AMRAP in 10 minutes: 5 Toes-to-Bar (^Muscle-Ups) 10 Pushups 15 Russian Kettlebell Swings (24/16kg) (^32/24kg) />...