Daily WOD

A) Power Snatch 5 RM   then   B) “Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats   or   C) Back Squat 5-5-5-5-5   ...

A) AMRAP in 7 minutes: 14 Toes-to-Bar 28 Double Unders 14 Calories 28 Double Unders   B) AMRAP in 7 minutes: 14 Alt DB Snatches (20/15kg) 14 Box Stepovers (20/15kg. 24/20”) 14 Russian Twists (20/15kg)   C) EMOM x 7 rounds   7 Bench Presses ...

A) "Eva" 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups   (Partner or solo)   or   B) “TK” AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30”) 12 KB Swings (32/24kg) ...

For time:   50 SDHP (45/30kg) 50 Crunches 50 Wall Ball (9/6kg) 50 Knees-to-Elbows 50 Lateral Burpees 50 Bicycles 50 Push Presses (45/30kg) 50 AbMat Back Ext. 50 Calories   - scaling option: partition into 5 rounds of 10 reps ...

CrossFit Kids recommences today at 5pm. No regular adult CrossFit class on at this time.   A) “JT” For time: 21-15-9 HSPU Ring Dips Pushups   B) Alt EMOM x 5 rounds   10 – 15 Calories or 10 – 15 Box Jumps (24/20”)   10 – 15 Power Snatches (35/25kg) or 10 – 15 Hollow Rocks   Seth spending some quality time with a barbell...

A) Snatch 3-3-2-2-2-1-1-1-1-1   B) E3M x 5 rounds 5 - 10 Deadlifts or 20 - 50 Double Unders 5 – 10 Pull-Ups or 10 Alt DB Snatches 200m ...

A) AMRAP in 8 minutes: 2 Wall Climbs 4 Pushups 8 Toes-to-Bar 16 Lunges   B) E2M   Hang Power Clean and Jerk   8-8-6-6-4-4-4-4   ...

A) Strict Press 1 RM   B) Back Squat 1 RM   C) For time:   200 Double-Unders 50 KB Swings (24/16kg)   (7 minute time cap)   ...

A) E2M x 8 rounds   50 Double Unders + Power Clean + Hang Power Clean + Hang Clean   - goal is max load on the complex - cannot rest longer than 10 seconds from the end of the Double Unders to the start of the complex   B) 5 rft: 10 C2B Pull-Ups 10 G2OH @ 50 - 60% of...

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