Daily WOD

A) AMRAP in 15 minutes:   15/12 Calories 15 Box Jumps (24/20”) 10 Pushups 10 Alt DB Snatches (20/15kg) 10 Goblet Squats (20/15kg)   B) Deadlift   3-3-2-2-2-1-1-1-1-1   - 15 minutes   ...

A) Partner WOD   AMRAP in 30 minutes:   200 Double Unders 100 Wall Balls (9/6kg) 50 HSPU or Toes-to-Bar 30 Power Cleans (60/40kg) (^90/60kg)   2x 400m Row, 400m Run (both working)   - share work evenly - except for the Power Cleans no set is to be fewer than 5 reps   or   B) “Severin”   For time (*10/5kg):   50 Strict Pull-Ups 100...

For time: 200 Double Unders 100 Situps 50 Weighted Stepups (24/20”. 1 x 24/16kg) 30 LH KB Snatches (24/16kg) 30 RH KB Snatches (24/16kg) ...

Normal classes 4, 5 and 6pm. (No CrossFit Kids today)   E3M x 8   5 Deadlifts 10 HSPU 15m Walking Lunge    ...

A) For time:   200m Farmer Carry (2 x 16/12kg)   then   18-12-6 Box Dips Bent Over Rows   B) E90S x 8   1 Power Clean 3 Push Jerks ...

A) Cluster 1 RM   B) "Daniel" For time: 50 Pull-Ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters 400m Run 50 Pull-Ups ...

A) E90S x 5   7 Power Cleans   B) With a 15 minute time cap:   50/40 Cal Row   Then AMRAP   15 Power Snatches (35/25kg) 5 Toes-to-Bar 15 Pushups 5 Toes-to-Bar 15 Box Jumps (24/20”) 5 Toes-to-Bar ...

A) Bench Press 4-4-4-4-2-2-2-2   B) AMRAP in 12 minutes: 40 Double Unders 8 OHS (50/35kg) 2 Rope Climbs (wear shin protection)   ...

A) Snatch + Hang Snatch   B) Alt EMOM for 14 minutes:   8 SDHP or Ring Rows   8 Burpee Box Jumpovers or 4 Man-Makers ...

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   Solo or Partner WOD   "Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Balls (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run   ...

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