Daily WOD

**LATE NOTICE** Open Gym this afternoon at 5pm. Jess's birthday celebrations have been postponed. Check the 'Comments' for details. 1km Run 20 KB Swings 24/16kg 800m Run 20 KB Swings 24/16kg 800m Run 20 KB Swings 24/16kg 1km Run httpv://www.youtube.com/watch?v=r0pLTBjGE8A&feature=player_detailpage Don't like running? We are all blessed with so much capacity that we often dwell on our weaknesses, forgetting all...

With a 20 minute cutoff: 1000m Row Then AMRAP in the time remaining - 9 Dips 12 Supine Ring Pulls 15 Back Extensions Finisher: A) Max rope climb in 2 minutes B) Total time accumulated from 5 max effort L-Sits resting 30 seconds between efforts httpv://www.youtube.com/watch?v=xhn0Inm7SYc&feature=player_detailpage...

"Annie" 50-40-30-20-10 Double Unders Situps followed immediately by: Light "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift (Bodyweight) Deep Pushups (2x10kg plates/1x10kg plate) Medicine Ball Clean (10/6kg) httpv://www.youtube.com/watch?v=0jh9_0b8wic&feature=player_detailpage...

Happy Birthday Jess LaBelle! Clean and Jerk You have 20 minutes to work up to your 1 RM. Then, on the minute, every minute, for 12 minutes: 3 Clean and Jerk @ 70% of 1 RM 5 Box Jumps 30/24"  ...

Happy Birthday Jo D for last Thursday.  When Jo approached me about joining the gym a few months ago she had a goal to get fit enough to pass the physical test for the Fire Brigade.  Well, this test occurs on Sunday, so we wish...

For time:  (25 minute cutoff) Buy in: 50 Double Unders Then 5 rounds of: 5 Burpee Box Jumps 24/20" 10 Pullups 15 OH Lunge (20/10kg) Cash out: 50 Double Unders. then Weighted Dips 2-2-2-2 2010 CrossFit Games recap httpv://www.youtube.com/watch?v=OmXqLcEJDjw&feature=player_detailpage...

"Rosa" 5 rounds for time: 10 Handstand Pushups Run 400m then Power Clean 2-2-2-2 httpv://www.youtube.com/watch?v=u0blrUUTUQk&feature=player_detailpage...

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