Daily WOD

3 rounds of:   0 – 4:00 AMRAP 5 Strict Pull-Ups 10 Calories 30 Double Unders   5:00 – 9:00 EMOM 5 Strict Presses ...

A) "Open 20.4"   With a 20 minute time cap, for time: 30 Box Jumps (24/20") 15 Clean and and Jerks (43/29kg) 30 Box Jumps (24/20") 15 Clean and and Jerks (61/38kg) 30 Box Jumps (24/20") 10 Clean and and Jerks (83/52kg) 30 Alternating Pistols (one-legged squats) 10 Clean and and Jerks (102/65kg) 30 Alternating Pistols 5 Clean...

A) Clean   1-1-1-1-1   B) “Claudia”   5 rft:   400m Run 20 KB Swings (24/16kg) ...

5pm - CrossFit Kids (no adult class on at this time)   A) Snatch   1-1-1-1-1   B) “Amanda”   For time:   9-7-5 Muscle-Ups Snatch (61/43kg) ...

E4M x 6 rounds   10 Bent Over Rows (2 x 24/16kg)   10 Front Rack Lunges (2 x 24/16kg)   20 Toes-to-Bar   + option - Rope Climb - Pegboard - L-Sit - Prowler - Deadball - HS Hold ...

For time:   1000m Row   then:   8-10-12-14-16   C2B Pull-Ups Alt DB Snatches (1 x 20/15kg) Wall Balls (9/6kg) ...

A) Push Jerk   1 x 5 @ 40, 50, 60, 70% 3 x Max Effort @ 80%   B) Tabata   Calories Double Unders Pushups   - 8 intervals per station - 1 minute rest between stations - 20:10 (work:rest) - score = highest + lowest interval  ...

On Saturday, there are two programmed workouts for members not competing in the Open. Due to the difficulty with programming the "Open 20.3" workout for whole classes only registered athletes will be able to complete it during the morning class times unless it is clear that...

5pm CrossFit Kids (no adult class on at this time)   A) Front Squat   12-10-8-8-8-8-8   B) Bench Press   12-10-8-8-8-8-8 ...

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