Daily WOD

On Sunday we have a few members competing in the CrossFit CrossAxed "Semper Paratus" Challenge. Spectators are welcome. CrossFit "Isabel" For time: 30 Snatch (60/40kg) OR "Tyler" 5 rounds for time: 7 Muscle-Ups 21 Sumo-Deadlift High Pull (42.5/30kg) Scaling options for this workout will include: a) Three rounds b) Sub 3 Pullups and 3 Dips for each...

Deadlift 3-3-3 AMRAP in 10 minutes: 5 Toes to Bar 7 Wall Ball (10/6kg Women's Rxd is to the 10' target for today) 9 Box Jumps (24/20") httpv://www.youtube.com/watch?v=kN7UIsH7Bh4...

“Elizabeth” For time: 21-15-9 Cleans (60/40kg - full squat) Ring Dips Gymnastics - Muscle-Ups  ...

Press/Push Press 3/2 - 3/2 - 3/2 21-15-9 Weighted Situps Overhead Lunge Burpees (Inspired by CF CrossAxed's "Semper Paratus Challenge" WOD #1) ...

AMRAP in 20 minutes: 10 Kettlebell Swings (24/16kg) 10 Pushups 10 Pullups 30 Double Unders CFK hosted a group of touch footy players on Sunday. Lana invited them along to get a different style of workout and they put in a fantastic effort.  The competitive spirit was strong and they...

CrossFit "The Seven" 7 rounds for time: 7 Handstand Pushups 7 Thrusters (60/40kg) 7 Knees to Elbows 7 Deadlift (110/75kg) 7 Burpees 7 Kettlebell Swings (32/24kg) 7 Pullups Or For time: 400m Run 3 rounds of: 25 Pushups 20 Russian Twists (20/15kg) 15 Overhead Lunge (20/15kg) 400m Run Weightlifting - Clean and Jerk ...

With a 20 minute cutoff: 1000m Row 800m Run Then AMRAP in the time remaining - 5 Rolling Pistols (alternating) 10 Dumbbell Snatch (20/15kg alternating) 15 Tailspins  ...

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