Daily WOD

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 ...

A) AMRAP in 7 minutes: 4 C2B Pull-Ups (^Bar M-Ups) 8 KB OH Lunges (16/12kg) (^24/16kg) 12 Calories   - change hands each round for the OH Lunges   B) EMOM x 7 5 Deadlifts 1 Rope Climb (wear shin protection)   C) EMOM x 7 5 – 10 Strict HSPU ...

"Victoria"   5 rft: 10 Thrusters (45/30kg) 14 Box Jumps (24/20") 12 SDHP (45/30kg) 12 Burpees 27 KB Swings (24/16kg) ...

3 rounds   0:00 - 4:00 AMRAP 20 Alt DB Snatches (1 x 20/15kg) 10 Ring Dips 20 Situps   5:00 - 9:00 400m Run (each round) then AMRAP 100 Double Unders 10 Shoulder-to-Overhead (60/40kg)   ...

CrossFit Kids is on at 5pm. (no adult class on at this time)   A) Bench Press 2 RM   B) Deadlift 2 RM   C) For time: 40 Chest-to-Bar Pull-Ups 40 HSPU   - 8 minute time cap ...

A) 2 rft: 50 Wall Ball (9/6kg) 25 Toes-to-Bar   B) For time: 1000m Run 100 KB Swings (24/16kg)   C) 2 minute Plank 2 minute Bar Hang 2 minute HS Hold (bonus 2 minute Wall Sit)   - 10 min time cap for each ...

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