Daily WOD

AMRAP in 20 mins: 80 Double Unders400m Run20 Wall Ball (9/6kg)20 Deadlifts (70/50kg) 40 Double Unders200m Run10 Wall Ball10 Deadlifts All the way from China. (Thanks Michael Lobb for the photo.) ...

Alt EMOM for 20 mins: A) 5 Hang Power Clean and Jerks B) 5 - 10 Pull-Upsor2 - 5 Muscle-Ups ...

A) Power Snatch - 10 mins to build to a heavy triple B) Open 13.1 AMRAP in 17 mins: 40 Burpees (6")30 Snatches (35/20kg)30 Burpees30 Snatches (62.5/35)20 Burpees30 Snatches (75/45)10 BurpeesMax Snatches (95/55) ...

A) Back Squat10-8-6-4-2-2-2 then B) Back Squat 4-6-8-10 or C) AMRAP in 12 minutes: 10 Calories20 Squats30 Double Unders40 Second Plank ...

“The Lyon” 5 rft:7 Cleans (75/52.5kg) 7 S2OH (75/52.5kg) 7 Burpee C2B Pull-Ups (6”) - rest 2 minutes - Score = fastest + slowest rounds compare to https://crossfitking.com/saturday-060118/ ...

2 x 10 minute AMRAPs: A)15 Situps (^T2B)15 Calories - 5 minute rest B)15 KB Swings (24/16kg) (^32/24kg)200m Run ...

A) Bench Press 8-8-8-6-6-6-4-4-4 B) "Snoopy" 2 rft: 10 LH DB Snatches (20/15kg) 10 Weighted Stepups (20/15kg. 24/20”) 10 RH DB Snatches 10 Weighted Stepups 80 Double Unders ...

For time:   1 Power Clean 5 Pushups 5 Box Jumps 5 Pull-Ups   2 Power Cleans 5 Pushups 5 Box Jumps 5 Pull-Ups   3 Power Cleans 5 Pushups 5 Box Jumps 5 Pull-Ups   (… through to 10 Power Cleans)   L1 – 35/20kg, 24/20” L2 - 45/30kg, 24/20” L3 – 65/45kg, 30/24” L4 – 85/60kg, 30/24”, C2B Pull-Ups (no butterfly) ...

A quick reminder that the gym is closed tomorrow (Tuesday) and that we're back to the regular class timetable on Wednesday.   Happy New Year everyone!  ...

8am CrossFit 9am Weightlifting/Open Gym A) Deadlift 8-8-8-6-6-6-4-4-4 B) Partner WOD 4 x AMRAP in 2 minutes: - Row for metres (1 minute each) - Wall Ball (alt. 5 reps each) - BOTP (alt. 2 reps each) - 10 Situps, 20 Hand Taps in Pushup position And that's a wrap for 2018. We hope to see you...

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