Daily WOD

With a 7 minute time cap for each:   A) For time: 400m Farmer Carry (2 x 16/12kg) 40 Front Rack Lunges (2 x 16/12kg)   B) 3 rft: 20/15 Cal Row 20 Pull-Ups   C) 5 rft: 50 Double Unders 5 Hang Snatches ...

CrossFit Kids 5pm (no adult class on at this time)   WOD 4 Harper   Cash In: 1 minute OH Walking Lunge (20/10kg) 1 minute Bear Crawl   Then AMRAP in 16 minutes: 13 Clapping Pushups 13 Push Presses (50/30kg) 13 Front Squats (50/30kg) 13 KB Snatches (24/16kg) 13 SDHP (50/30kg)   Cash out: 1 minute OH Walking Lunge (20/10kg) 1 minute...

A) Deadlift 3-3-3-3-3-3-3   Then   B) OHS 10-10-10   or   C) 2 rft: 600m Run 40 Situps 20 Strict Pull-Ups ...

A) E15S for 30 reps Power Clean and Push Jerk - no pause at the shoulder   B) E2M x 5 rounds 8 Dumbbell Bench Presses 20 – 60 Double Unders   ...

3 x 8 minute stations   A) Incrementing AMRAP 5 Calories 1 Rope Climb (wear shin protection) 10 Calories 2 Rope Climbs 15 Calories 3 Rope Climbs…..   B) EMOM 4 Devils Presses 6 Weighted Stepups   C) 4 RM Front Squat ...

A) Thruster 8 x 2 - first set @ 60% - add weight after each successful set   B) 5 rft:   400m Run +   R1 – 15 Power Snatches R2 - 15 OH Squats R3 – 15 SDHP R4 – 15 Push Presses R5 – 15 Thrusters   @ 45/30kg ...

“Angie” For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats   - 25 minute time cap ...

CrossFit Kids is on at 5pm (no adult class on at this time)   A) AMRAP in 7 minutes: 4 Burpees OTP 8 Toes-to-Bar 12 Wall Balls (9/6kg)   B) EMOM x 7 10/8 Calories Max Double Unders   C) EMOM x 7 3 Cleans ...

A) Snatch 8 x 2 - first set @ 50% - add weight after each successful set   B) AMRAP in 12 minutes:   5 Strict Pull-ups 100m Run 10 Lateral Seated Leg Raises 10 Alt DB Snatches ...

A) E2M x 8 rounds   4 Back Squats   B) Alt EMOM x 8 rounds   1) Complex of: 2 Hang Power Cleans + 4 Push Jerks + 2 Hang Power Cleans   2) 10 – 15 Pushups ...

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