A) E90S Deadlift 7-7-7-5-5-5-3-3-3 B) Partner WOD For time: 100 Burpees (6”) 100m Run - Both partners working - While Partner B completes the 100m Run Parnter A completes as many Burpees as possible, then swap. Continue until 100 Burpees have been completed. ...
CrossFit Kids class 5pm (no adult class at this time) A) “Open 12.3” AMRAP in 18 minutes: 15 Box Jumps (24/20”) 12 Push Presses (52.5/35kg) 9 Toes-to-Bar B) Weighted Dips 5-5-5-5-5 ...
A) Hang Power Clean 5RM B) For time: 800/600m Row then 5 -10 - 15 Bar Muscle-Ups SDHP (50/35kg) ...
A) E2M x 2 3 Clean and Jerks @ 60-70% B) E2.5M x 2 3 Clean and Jerks @ 70-80% C) E3M x 3 3 Clean and Jerks @ 80%+ D) AMRAP in 7 minutes: 60 Double Unders 30 RKB Swings (24/16kg) ...
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) ...
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