Daily WOD

A) "Eva" 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups   (Partner or solo)   or   B) “TK” AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30”) 12 KB Swings (32/24kg) ...

For time:   50 SDHP (45/30kg) 50 Crunches 50 Wall Ball (9/6kg) 50 Knees-to-Elbows 50 Lateral Burpees 50 Bicycles 50 Push Presses (45/30kg) 50 AbMat Back Ext. 50 Calories   - scaling option: partition into 5 rounds of 10 reps ...

CrossFit Kids recommences today at 5pm. No regular adult CrossFit class on at this time.   A) “JT” For time: 21-15-9 HSPU Ring Dips Pushups   B) Alt EMOM x 5 rounds   10 – 15 Calories or 10 – 15 Box Jumps (24/20”)   10 – 15 Power Snatches (35/25kg) or 10 – 15 Hollow Rocks   Seth spending some quality time with a barbell...

A) Snatch 3-3-2-2-2-1-1-1-1-1   B) E3M x 5 rounds 5 - 10 Deadlifts or 20 - 50 Double Unders 5 – 10 Pull-Ups or 10 Alt DB Snatches 200m ...

A) AMRAP in 8 minutes: 2 Wall Climbs 4 Pushups 8 Toes-to-Bar 16 Lunges   B) E2M   Hang Power Clean and Jerk   8-8-6-6-4-4-4-4   ...

A) Strict Press 1 RM   B) Back Squat 1 RM   C) For time:   200 Double-Unders 50 KB Swings (24/16kg)   (7 minute time cap)   ...

A) E2M x 8 rounds   50 Double Unders + Power Clean + Hang Power Clean + Hang Clean   - goal is max load on the complex - cannot rest longer than 10 seconds from the end of the Double Unders to the start of the complex   B) 5 rft: 10 C2B Pull-Ups 10 G2OH @ 50 - 60% of...

15 rft:   5 Burpees (6”) 5 Front Squats (40/25kg) (^52.5/35kg) 5 HSPU 100m Run   - 30 minute time cap...

A) Bench Press 1 RM   B) REMOM x 5 rounds   5 - 10 Push Presses 20 - 50 Double Unders 5 – 10 Ring Dips 200m 10 – 15 RKB Swings   We've seen many Personal Records set this week so far in Deadlifts, Overhead Squats and Front Squats. How many will set new benchmarks...

A) "Tom"   AMRAP in 25 minutes: 7 Muscle-Ups 11 Thrusters (70/47.5kg) 14 Toes-to-Bar   or   B) “Viola”   AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg)   Our mighty Legends group drilling the Power Snatch with Coach Kim and demo by Emma.   ...

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