Daily WOD

A) “Open 17.5”   10 rft:   9 Thrusters (43/29kg) 35 Double Unders   - 20 minute time cap   B) Alt E30S x 10 rounds   5 KB Snatches 1 – 5 HSPU   ...

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   ...

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