Daily WOD

Skills at 7pm - barbell bar path and rowing.   E2.5M x 6 rounds   A) 5 Push Jerks 10 Ring Rows   B) 10 Front Rack Lunges 50 Double Unders ...

A) Snatch Pull + Power Snatch   - touch-and-go - each set is single efforts of the complex   3 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 3 x 1 @ 75% 3 x 1 @ 80%+   B) Dumbbell Bench...

A) E2.5M x 6 rounds 5 Deadlifts B) For time: 27-21-15-9 Calories Thrusters (42.5/30kg) - 15 minute time cap ...

A) “Holleyman” 30 rft: 5 Wall Balls (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg) or B) Partner “Helton” 3 rft: 800m Run 30 DB Squat Cleans (2 x 20/15kg) 30 Burpees or solo (scaled) 3 rft: 800m Run 15 DB Squat Cleans 15 Burpees [vc_gallery type="image_grid" images="22278" img_size="full" column_number="2"...

E4M x 6 rounds   40 Double Unders 10 Alt DB Snatches (20/15kg) (^heavier) 40 Double Unders 10 Pull-Ups (^C2B) ...

5pm - CrossFit Kids only Thor’s Day A) 400m Farmer Carry B) Prowler Runs C) Tyre Flips D) 10 Deadball OTS (onto a box) 20m Deadball Hug Carry 10 Deadball OTS E) 15 Calories 20 Single Arm DB S2OH 15 Calories [vc_gallery type="image_grid" images="22259" img_size="full" column_number="2" grayscale="no"...

A) - 5 rounds - 2 minutes per round - 1 minute rest between rounds   E20S x 3 1 Snatch, then   E20S x 3 1 Deadlift   B) AMRAP in 10 minutes: 21 Toes-to-Bar 15 Box Jumps (24/20”) 9 DB Thrusters (2 x 15/10kg) ...

A) “Karabel”   10 rft: 3 Power Snatches (62.5/45kg) 15 Wall Balls   - 20 minute time cap   or   B) Deadlift "Cindy" (2)   AMRAP in 20 minutes: 5 Pull-Ups 3 Deadlifts @ 60% 10 Pushups 3 Deadlifts 15 Squats 3 Deadlifts   ...

A) FTD Qualifier 18.1   AMRAP in 7 minutes: 11 Push Presses (50/35kg) 30 Double Unders   B) AMRAP in 7 minutes: 200m Row 1 Lap Farmer Carry   C) EMOM x 7 3 Weighted Dips ...

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