Daily WOD

A) AMRAP in 12 minutes: 1 Rope Climb 3 Clusters (50/35kg) 5 Burpees   5 minutes rest   B) Death by t’n’g Power Cleans (50/35kg) - increment by 2 reps each minute or 2.5 - 5kg each minute   ...

4pm - CrossFit 5pm - CrossFit Kids only 6pm - CrossFit   A) ML 19.2 5 rft: 15 Box Jumps (24/20”) 12 Push Presses (50/35kg) 9 Toes-to-Bar   Then:   B) 2km Run or Row or 400m Farmers Walk   or   C) Front Squat 4 x 5   or   D) 2x 10 Deadball OTS 20m HS Walk ...

A) Snatch   3-3-3-2-2-2-1-1-1-1     or     B) For time:   AMRAP in 20 minutes: 5 Hang Snatches 20 Wall Ball 5 Hang Snatches 20 Calories 50 Double Unders   ...

REMOM x 5 rounds:   5 Deadlifts   10-15 Pushups   10-15 Pull-Ups   5-10 KB Cleans (2 x KB)   Plank or Max effort L-Sit   ...

For time:   Buy in: 19 Burpee Box Jumps (24/20") 85 Double Unders   3 x 14 Alt DB Snatches (20/15kg) 5 Bar Muscle-Ups   3 x 14 Toes-to-Bar 5 Bear Crawls   Cash out: 19 Burpee Box Jumps 85 Double Unders   ...

A) Deadlift - 10 minutes to work up to a heavy 5   B) "Bell" 3 rounds for time: 21 Deadlifts (85/60kg) 15 Pull-Ups 9 Front Squats (85/60kg)   ...

A) Masters qualifier 14.3   3 rft (20 minute cap): 50 Calorie Row 15 HSPU 50 Double Unders     or     B) 3 rft (20 minute cap): R1 – 50 KB Swings R2 – 50 Weighted Lunges R3 – 50 Russian Twists   + (each round) 15 Ring Dips 50 Double Unders ...

CrossFit Kids is on at 5pm (no adult class on at this time)     A) ML 19.1   AMRAP in 12 minutes: 12 Bar-facing Burpees 9 Power Snatches 6 Bar Muscle-Ups     B) Bench Press   5 x 5 ...

A) Back Squat   3-3-3-2-2-2-1-1-1-1   B) 3 rft: 20 Box Jumpovers (24/20") 15 DB Push Presses (2 x 15/10kg) 10 DB Front Squats (2 x 15/10kg) ...

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