Daily WOD

A) AMRAP in 4 minutes: 40 sec HS Hold 30 Double Unders 40 sec Bar Hang 30 Double Unders   B) For time:   5 rounds of “Cindy”* + 50 DB Snatches (20/15kg) 4 rnds + 40 DB Sn. 3 rnds + 30 DB Sn. 2 rnds + 20 DB Sn. 1 rnd + 10 DB Sn.   * 1 round...

"Ralph"   4 rounds for time: 8 Deadlifts (115/80kg) 16 Burpees (6") 3 Rope Climbs 600m Run ...

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   A) 10 minutes to build to a heavy Clean     B) EMOM x 20   Odds 3 Pause Front Squats @ 60 - 70 %   Alternate on Evens 10 – 15 Calories   5 – 10 Dips ...

Alt E4M x 8   A) 4 Turkish Getups (2L, 2R) 100m Run 4 Turkish Getups (2L, 2R) 100m Run     (sub 8 Ring Rows per set of TGU)     B) 8 DB Bench Presses 12 Box Jumps (24/20”) 16 V-ups ...

A) ML 19.4   For time:   2-4-6-8-10-12-14-16-18-20 Thrusters (40/30kg)   50-45-40-35-30-25-20-15-10-5 Double Unders   - 20 minute time cap   Then   B) Deadlift or Pull-Ups 10 – 10 – 10 ...

A) AMRAP in 6 minutes:   200m Row 15 KB Swings (24/16kg) 10m HS Walk (2x5m) or Lunge Walk (24/16kg)   B) AMRAP in 6 minutes: 20 Toes-to-Bar 15 Pushups 10 Wall Ball (9/6kg)   C) EMOM x 6 5 Hang Muscle Cleans 5 Strict Presses   ...

- Solo - Partner: share work 50/50   "Cerberus"   For time: 800m Run 30 Power Cleans (62.5/45kg) 10 Bar-facing Burpees   800m Run 20 Power Cleans (85/62.5kg) 20 Bar-facing Burpees   800m Run 10 Power Cleans (102.5/70kg) 30 Bar-facing Burpees   ...

A) 0 – 10:00   Find max weight for the complex:   1 Power Snatch + 2 Hang Snatches + 3 OHS     B) 10:00 – 20:00   AMRAP 20 SDHP (45/30kg) 20 Pushups 80 Double Unders ...

4pm - CrossFit 5pm - CrossFit Kids only 6pm - CrossFit   Choose two of the three options:   A) Push Jerk 7-7-7-7   B) Back Squat 7-7-7-7   C) 2 rounds for time:   20 Strict Pull-Ups 20 Weighted Stepups (24/20”. 1 x 24/16kg) 20 LH RKBS (1 x 24/16kg) 20 RH RKBS (1 x 24/16kg) 40 Situps  ...

A) ML 19.3   AMRAP in 13 minutes:   60 Cal Row 50 Wall Balls (9/6kg) 40 Deadlifts (100/65kg) 30 Alt DB Snatches (22.5/15kg) 20 Chest-to-Bar Pull-Ups   B) EMOM x 6   5 Muscle-Ups or 5 Dips (weighted) or 5 HSPU / Presses ...

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