Daily WOD

3 rounds   0:00 - 4:00 AMRAP 20 Alt DB Snatches (1 x 20/15kg) 10 Ring Dips 20 Situps   5:00 - 9:00 400m Run (each round) then AMRAP 100 Double Unders 10 Shoulder-to-Overhead (60/40kg)   ...

CrossFit Kids is on at 5pm. (no adult class on at this time)   A) Bench Press 2 RM   B) Deadlift 2 RM   C) For time: 40 Chest-to-Bar Pull-Ups 40 HSPU   - 8 minute time cap ...

A) 2 rft: 50 Wall Ball (9/6kg) 25 Toes-to-Bar   B) For time: 1000m Run 100 KB Swings (24/16kg)   C) 2 minute Plank 2 minute Bar Hang 2 minute HS Hold (bonus 2 minute Wall Sit)   - 10 min time cap for each ...

A) OHS 2RM   B) AMRAP in 15 minutes: 20 Deadlifts (102.5/70kg) 20 Pushups 20 Lunges 60 Double Unders ...

A) Power Clean 2 RM   - touch’n’go   B) “T.U.P.” For time: 15-12-9-6-3   Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups   Epic weekend at the Torian Pro for the team, making the final in the Pro Am division. ...

All the best to Trent, Tash, Courts and Krusher competing in the Torian Pro over the weekend.   Weightlifting is still on at 7am today.   A) "Open 20.5"   With a 20 minute time cap, for time: 40 Ring Muscle-Ups 80 Calorie Row 120 Wall Balls (9/6kg)   - partition and sequence movements in any way -...

3 x AMRAP in 6 minutes:   A) 4 Bench Presses @50% of 1RM 8 Box Jumpovers (24/20") 12 Situps     B) 4 Deadlifts @ 50% 8 OA DB Thrusters (20/15kg. 4 x LH, 4 x RH) 12 Side Plank Hip Touches (6 x L, 6 x R)   C) 4 Burpees 8 Russian Twists (24/16kg) 12 RKB Swings...

CrossFit Kids is on at 5pm (no adult class at this time)   A) Weighted Dips   10-6-4-2-2-2-4-6-10   B) 7 rft:   50 Double Unders 5 Devils Presses ...

For time:   60 Situps 15 Power Snatches (35/25kg) 50 Pushups 15 Power Snatches 40 Box Jumps (24/20”) 15 Power Snatches 30 Wall Balls (9/6kg) 15 Power Snatches 20 OHS 15 Power Snatches 10 Lateral Burpees   ...

E2M 10-6-4-2-2-2-4-6-10   A) Back Squat   B) Hang Power Clean   - complete all of A before moving to B   ...

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