Daily WOD

5pm - CrossFit Kids (no adult class on at this time)   A) Snatch   1-1-1-1-1   B) “Amanda”   For time:   9-7-5 Muscle-Ups Snatch (61/43kg) ...

E4M x 6 rounds   10 Bent Over Rows (2 x 24/16kg)   10 Front Rack Lunges (2 x 24/16kg)   20 Toes-to-Bar   + option - Rope Climb - Pegboard - L-Sit - Prowler - Deadball - HS Hold ...

For time:   1000m Row   then:   8-10-12-14-16   C2B Pull-Ups Alt DB Snatches (1 x 20/15kg) Wall Balls (9/6kg) ...

A) Push Jerk   1 x 5 @ 40, 50, 60, 70% 3 x Max Effort @ 80%   B) Tabata   Calories Double Unders Pushups   - 8 intervals per station - 1 minute rest between stations - 20:10 (work:rest) - score = highest + lowest interval  ...

On Saturday, there are two programmed workouts for members not competing in the Open. Due to the difficulty with programming the "Open 20.3" workout for whole classes only registered athletes will be able to complete it during the morning class times unless it is clear that...

5pm CrossFit Kids (no adult class on at this time)   A) Front Squat   12-10-8-8-8-8-8   B) Bench Press   12-10-8-8-8-8-8 ...

With a 5 minute time cap at each station, for time:   A) 21-15-9 Calories OH Lunges (20/15kg)   B) 21-15-9 Pull-Ups Burpees   C) 21-15-9 Ring Dips Deadlifts (52.5/35kg)   D) 60-40-20 Double Unders   4-3-2 Rope Climbs   Farewell Emma! ...

A) Push Press   1 x 5 @ 40, 50, 60, 70%   3 x ME @ 80%   B) AMRAP in 12 minutes:   10 Pushups 15 SDHP (45/30kg) 20 Situps ...

A) Snatch Pulls 3 x 5   B) E45S for 10 rounds: 2 Hang Snatches   C) In teams of 3, for time:   300 Wall Balls (9/6kg) 300 Alt DB Snatches (1 x 20/15kg)   - rotate every 10 reps ...

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