Daily WOD

AMRAP in 2 minutes:   1) 10 HSPU 10 KB Swings (24/15kg)   2) 10 Pull-Ups 10 OHS (35/25kg)   3) 10 Alt DB Snatches (20/15kg) 10 Box Jumps (24/20”)   4) 10 Calories 10 Wall Balls (9/6kg)   - 3 rounds - 1 minute rest between stations   ...

- Solo or Partner WOD   “Tiff”   With a 25 minute time cap:   2400m Run   Then AMRAP   11 Chest-to-Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...

A) 15 minutes to find max load for the complex:   Power Snatch Hang Power Snatch OHS Hang Power Snatch Power Snatch   B) For time: 10 Ring Dips 40 Box Jumps (24/20”) 10 Ring Dips 40 Calories 10 Ring Dips 40 Burpees (6") ...

CrossFit Kids 5pm (no adult class at this time)   Choose 2 of the following 3 options:   A) E2M x 5 rounds   8 Dumbbell Bench Presses 8 Ring Rows   B) E2M x 5 rounds   4 Power Cleans 4 Front Squats   C) AMRAP in 10 minutes: 10 Calories 10 Crunches 10 sec HS Hold 100m Run ...

A) Partner WOD AMRAP in 5 mins: 5 Toes-to-Bar 5 Wall Balls (9/6kg)   - while one partner completes a round the other partner is performing a Bar Hang   B) For time: 21 Deadlifts (102.5/70kg) 21 HSPU 200m Run   15 Deadlifts (102.5/70kg) 15 HSPU 200m Run   9 Deadlifts (102.5/70kg) 9 HSPU 200m Run ...

A) Push Press 4 x 5 x 80%   B) AMRAP in 15 minutes:   3 Devils Presses (2 x 20/15kg) 6 Lunges (2 x 20/15kg) 12 Pull-Ups 24 Double Unders   ...

A) Back Squat   1 x 5 x 50, 60, 70% 1 x 3 x 80, 85% 4 x 3 x 90%   B) 3 rft: 10 Situps 10 V-Ups 10 RKB Swings (32/24kg) 10 KB Swings (32/24kg) 40 Double Unders   - 9 minute time cap ...

“Fight Gone Bad”   - 5 stations - 1 minute per station - 1 minute rest between rounds   3 rounds for total reps:   Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20”) Push Press (35/25kg) Row (Calories)   Krusher is all packed and ready to go. See you in three weeks coach. (Or else!)   ...

E2M x 4 rounds per station   1) 8 Deadlifts 200m Row   2) 3 Rope Climbs 10 OH Lunges   3) Double Unders HSPU   Level – D-U / HSPU 1 – 20 / 3 2 – 30 / 6 3 – 40 / 9 4 – 50 / 12 5 – 60 / 15   ...

- CrossFit Kids is on at 5pm (no other class on at this time)   For time:   36 Burpee buy in, then:   3x 8 rounds of "The Bear"" complex (52.5/36kg) 9 Toes-to-Bar 1km Run/Row (20 reps)   18 Muscle-Ups cash out (sub 36 Pull-Ups)   - 1 round of "The Bear" is: Power Clean Front Squat Push Press Back Squat Push...

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