Daily WOD

For time:   80-60-40 Double Unders 40-30-20 Wall Ball (9/6kg) 20-15-10 Pushups   Then 1000m Run 40 SDHP (35/25kg)   then 20 Strict Pull-Ups and/or 40 Calories and/or 40 OHS (35/25kg)   - 10 minute cap for each section ...

CrossFit Kids 5pm - no regular class on at this time.   "Bear Complex"   5 rounds for max load   One round = 7 cycles of the following complex   Power Clean Front Squat Push Press Back Squat Push Press ...

In the style of "The Chief"   - AMRAP in 3 mins for 5 rounds - rest 1 minute between rounds   3 T’n’G Power Snatches (35/25kg) (^50/35kg) 6 Box Jumps (24/20") 9 Situps ...

0 – 10:00 A) 6 rft: 10 KB Swings (24/16kg) 10 Calories   15:00 – 25:00 B) EMOM 5 Renegade Rows 5 Ring Dips   Saturday afternoon at the bar. ...

Weightlifting with Paige is on. A) "Open 19.2" Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bar 50 Double Unders 15 Squat Cleans (weight 1) 25 Toes-to-Bar 50 Double Unders 13 Squat Sleans (weight 2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bar 50...

A) Alt EMOM for 12 minutes:   4 DB Hang Power Cleans + 4 DB Lunges   50 Double Unders   B) E30S x 12 minutes:   3 Power Snatches />...

CrossFit Kids 5pm (no regular class at this time) A) OHS   5-5-5-5-5     B) With a 10 minute cap:   800m Row then AMRAP 10 C2B Pull-Ups 5 DB Thrusters (2 x 20/15kg) 10 Situps   ...

A) CF Linchpin Test 12   For time: 400m Run 15 Clean and Jerks (62.5/45kg) 3 Rope Climbs 400m Run 12 Clean and Jerks 2 Rope Climbs 400m Run 9 Clean and Jerks 1 Rope Climb   or   B) "Hooch" AMRAP in 20 mins @ 45/30kg   400m Run + 15 reps per round rotating through: SDHP Hang Power Cleans Push Presses Power Snatches Overhead Squats ...

Reminder to athletes registered in The Open that your scores need to be submitted before 11am Tuesday.   Shirt orders due by Wednesday - contact Loz.   A) Deadlift 5-5-5-5-5   B) AMRAP in 10 minutes: 100 Double Unders 30 Toes-to-Bar 30 Pushups   ...

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