Daily WOD

A) E90S x 5   7 Power Cleans   B) With a 15 minute time cap:   50/40 Cal Row   Then AMRAP   15 Power Snatches (35/25kg) 5 Toes-to-Bar 15 Pushups 5 Toes-to-Bar 15 Box Jumps (24/20”) 5 Toes-to-Bar ...

A) Bench Press 4-4-4-4-2-2-2-2   B) AMRAP in 12 minutes: 40 Double Unders 8 OHS (50/35kg) 2 Rope Climbs (wear shin protection)   ...

A) Snatch + Hang Snatch   B) Alt EMOM for 14 minutes:   8 SDHP or Ring Rows   8 Burpee Box Jumpovers or 4 Man-Makers ...

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   Solo or Partner WOD   "Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Balls (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run   ...

A) AMRAP in 8 minutes: 30 Double Unders 10 Alt DB Snatches (20/15kg) B) Alt EMOM (8 minutes) 8 KB Cleans 40m Farmer Carry C) 4 x 2 minutes: 1) 20 Box Jumps (30/24”) AMRAP Calories 2) 16 Box Jumps AMRAP Calories 3) 12 Box Jumps AMRAP Calories 4) 8 Box Jumps AMRAP Calories D) Mystery EMOM (8 minutes) ...

A) OHS 4-4-4-4-2-2-2-2   B) AMRAP in 10 minutes: 4 Deadlifts @70% 6 Lateral Burpees 8 V-Ups   ...

Each round for time:   0 – 6:00 2x 200m Run 200m Row   6:00 – 12:00 2x 60 Double Unders 20 KB Swings (24/16kg)   12:00 – 18:00 2x 20 Wtd Lunges (24/16kg) 20 Pull-Ups   18:00 – 24:00 2x 20 Hang Power Snatches (45/30kg) 20 Pushups   ...

A) 0:00 – 8:00   Power Clean 5 RM   B) 10:00 – 25:00   AMRAP   5 Power Cleans @75% of 5RM 10 Toes-to-Bar 15 Burpees (6”) 10 Toes-to-Bar 5 Power Cleans 200m Run   ...

A) E90S x 8 5 Deadlifts   B) 3 rft: 80 Double Unders 8 Push Jerks (50/35kg) (^70/50kg) 12 Pull-Ups (^C2B)   ...

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   A) Front Squat 5-5-5-5-5-5   B) Hang Power Snatches 5-5-5-5-5-5 ...

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