Daily WOD

A) E90S x 8 5 Strict Presses 10 Situps or Toes-to-Bar   B) For time: 40 Pushups 40 RKBS (24/16kg) 40 Grasshoppers 40 RKBS (24/16kg) ...

A) Back Squat 8-8-8-8     B) With a 12 minute time cap:   800m Row     then AMRAP   40 Double Unders 10 LH DB Snatches (20/15kg) 10 LH OH Lunges (20/15kg) 5 BOTP 40 Double Unders 10 RH DB Snatches (20/15kg) 10 RH OH Lunges (20/15kg) 5 BOTP   ...

"Barraza"   AMRAP in 18 minutes: 200m Run 9 Deadlifts (125/85kg) 6 Burpee Bar Muscle-Ups ...

A) E90S x 8 5 Push Jerks (no racks)   then   B) "Nancy" 5 rft: 400m Run 15 Overhead Squats (45/30kg)   or   C) "Nasty Girls" 3 rft: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg)   ...

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   Partner WOD   AMRAP in 25 minutes: 100 Double Unders 100 Goblet Squats (20/15kg) 80 Double Unders 80 DB Snatches (20/15kg) 60 Double Unders 60 KB Swings (24/16kg) 40 Double Unders 40 Burpees 20 Double Unders 20 Clusters (50/35kg) 10 Wall Climbs 20 Clusters 20 Double Unders etc   - Share work evenly - One works, one rests ...

A) Power Snatch - 15 minutes to work up to heavy singles     B)   3 x AMRAP in 4 minutes:   4 Power Snatches (40/25kg) (^60/40kg) 6 Pushups (HSPU) 8 Pull-Ups (^C2B)   - rest 2 minutes between rounds ...

A) Hang Power Clean 8-8-6-6-4-4-4   then   B) Front Squats 8-8-6-6-4-4-4   or   C) 5 rft: 7 Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) ...

A) E90S x 8 5 Bench Presses     B)   For time:   10-9-8-7-6-5-4-3-2-1   Wall Balls Box Jumps (24/20”) Toes-to-Bar ...

A) Deadlift or Clusters   8-8-6-6-4-4-4     B) For time:   21-15-9-6-3   Ring Dips Burpee Box Jumps (24/20”)   ...

8 x E4M   Rounds 1 and 2 400m Run 10 Devils Presses (2 x 20/15kg)   Rounds 3 and 4 100 Double Unders 30 Pull-Ups   Rounds 5 and 6 400m Row 30 Pushups   Rounds 7 and 8 40 Situps 30 Wall Ball (9/6kg) ...

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