Daily WOD

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) ...

A) Power Clean - 10 mins to find heavy triple   B) "T.U.P."   For time: 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups   - 20 min time cap ...

For time:   400m Run 20 Pushups 20 Reverse Lunges 2 Rope Climbs (wear shin protection)   600m Run 30 Pushups 30 Reverse Lunges 3 Rope Climbs   800m Run 40 Pushups 40 Reverse Lunges 4 Rope Climbs ...

CrossFit Kids at 5pm (no class for adults at this time)   REMOM x 5 rounds   12/9 Calories   10 DB Deadlifts   8 OHS   6 C2B Pull-Ups or Muscle-Ups   30 second AMRAP of Double Unders or Rest ...

A) OTM for 8 minutes:   5 Hang Power Cleans 5 Ring Dips     B) AMRAP in 10 mins: 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches (24/16kg) ...

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