Daily WOD

Regular today class at 5pm (no CF Kids today)   Note that there will be one class only tomorrow at 8am for the public holiday. It's a workout in teams of three so grab a couple of buddies and come and get some. If you don't have...

A) AMRAP in 20 minutes: 4 C2B Pull-Ups 8 Pushups 12 KB Swings (24/16kg) 16 Double Unders   or   B) “Nate”   AMRAP in 20 minutes:   2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg) ...

A) OTM Press 1-1-1-1-1   B) E90S Push Press 3-3-3-3-3   C) E2M Push Jerk 5-5-5-5-5   D) Incrementing AMRAP in 5 minutes: 1 Ring Dip 5 Double Unders 2 Ring Dips 10 Double Unders 3 Ring Dips 15 Double Unders etc. ...

A) 0:00 - 15:00   AMRAP   50 Wall Ball (9/6kg) 200m Run 50 Hang Power Cleans (40/25kg) 200m Run   B) 15:00 - 20:00   Power Snatch 5 RM   C) 20:00 – 25:00   Power Clean 5RM   Score = reps + 1 rep per kilo on 5RMs ...

"Paul Pena"   7 rounds for time:   100m Sprint 19 KB Swings (32/24kg) 10 Burpee Box Jumps (24/20")   - rest 3 minutes between rounds - 40 minute time cap ...

Normal class at 5pm (no CF Kids class)   E3M x 8   5 Bench Presses   10 DB Bent Over Rows   50 Double Unders (there will be subs on the board if your calves are tight from Tuesday)   ...

A) Clean 3 RM     B) For time: 6-9-12-9-6 HSPU (^Strict) Power Clean (50/35kg) (^70/50kg) Pull-Ups (^Strict)     - 12 minute cap ...

A) AMRAP in 10 minutes   10 Cal Row 5 LH KB Thrusters (2 x 16/12kg) 5m OH Lunge 5 Toes-to-Bar 5 RH KB Thrusters (2 x 16/12kg) 5m OH Lunge   - one KB is held in front rack while Thrusters are performed with the other hand   B) E20S x 10 minutes   1 Deadlift (no dumping) ...

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