Daily WOD

For time: 60 Alt DB Snatches (1 x 20/15kg) 20 Bicycles (L+R=1) 50 Box Jumps (24/20”) 20 Bicycles 40 Weighted Lunges (20/15kg) 20 Bicycles 30 Toes-to-Bar 20 Bicycles 20 Strict Pull-Ups 20 Bicycles 10 TGU (20/15kg) 20 Bicycles [vc_gallery type="image_grid" images="22833" img_size="full" column_number="2" grayscale="no"...

A) 0 – 5:00 AMRAP 8 SDHP (45/30kg) 8 Weighted Situps (15/10kg) 8 Dips   B) 5:00 – 10:00 For time: 400m Run 20 Pushups   C) 10:00 – 15:00 - continue AMRAP   D) 15:00 – 20:00 For time: 400m Run 20 Pushups   E) 20:00 – 25:00 - continue AMRAP [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

3 rounds for time:   90 Double Unders   21 Wall Balls (9/6kg) 21 Pull-Ups   15 Deadlifts (60/40kg) 15 HSPU   9 Power Snatches (60/40kg) 9 Back Squats (60/40kg)   - 8 minute time cap per round   - if you get capped complete the next round of D-U then pick up...

A) E2M x 10 rounds   10 Thrusters 10 Burpees     or     B) Alternate E2M for 20 minutes   - at 0, 4, 8, 12, 16 minutes: 10 Thrusters 10 Burpees     - at 2, 6, 10, 14, 18 minutes: 10 Toes-to-Bar 20 to 50 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) 0 – 8:00 800m Run 80 Second Plank 80 Second Wall Sit then AMRAP 8 Pull-Ups 16 Lunges   B) 8:00 – 14:00 600m Run 60 Second Plank 60 Second Wall Sit then AMRAP 6 Pull-Ups 12 Lunges   C) 14:00 - 18:00 400m Run 40 Second Plank 40 Second Wall Sit then AMRAP 4 Pull-Ups 8 Lunges [vc_row css_animation=""...

“Nate”   AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)   - subs  4 C2B Pull-Ups for M-Ups 4 Pike Presses or Strict Presses for HSPU 8 Hang Power Cleans for KB Swings [vc_gallery type="image_grid" images="22801" img_size="full" column_number="2"...

“FGB” style   3 rounds 5 minutes per round 1 minute per station 1 minute rest between rounds   AMRAP 1) Weighted Stepups (12”) 2) 10m Shuttles 3) Situps 4) Double Unders 5) Alternating DB Snatches   - Stepups are to a low surface. Move fast, don’t stop.   Weighted Stepups?? [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

“Incredible Hulk” AMRAP in 20 minutes: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats   @52.5/35kg   - modify by adding a 400m Run to end each round or every second round   HULK - 31 rounds (unbroken) @ 2 250 x bodyweight [vc_row...

For time: 3 x 15 Pushups 15 Hollow Rocks   - rest 1 minute   3 x 15 Wall Balls (9/6kg) 15 V-Ups   - rest 1 minute   3 x 15 Dips 15 Bicycles (L+R = 1)   - rest 1 minute, then AMRAP until 20:00 15 Pushups 15 Wall Balls 15 Dips 30 Lunges   - 5 minute time...

Zoom CrossFit 7.30am Weightlifting - 8.30am   Regional 11.4   With a 25 minute time cap, for time: 100 Pull-Ups 100 KB Swings (24/16kg) 100 Double Unders 100 OHS (45/30kg)   Scaling - partition as required e.g. 10 rft 5 rft 2 rft   In 2011: Josh Bridges 14:09 Camille L-B 15:11 [vc_gallery...

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