Daily WOD

“Open 17.1”   With a 20 minute time cap, for time:   Dumbbell Snatches (1 x 22.5/15kg) Burpee Box Jumpovers (24/20”)   Round – DB Sn. / BBJO 1 – 10 / 15 2 – 20 / 15 3 – 30 / 15 4 – 40 / 15 5 – 50 / 15 ...

NB: 5pm - regular CrossFit class (no kids class on today)   A) Superset   Bench Press Devils Presses   5-5-5-5-5-5   B) 10 rft: 30 Double Unders 10 Hang Power Cleans (45/30kg) ...

A) Hang Power Snatch   5-5-5-5-5-5   B) "Open 15.2”   Infinite E3M   OHS (43/30kg) C2B Pull-Ups   Round 1 2 x (10 OHS, 10 C2B)   Round 2 2 x (12 OHS, 12 C2B)   Round 3 2 x (14 OHS, 14 C2B)   etc… ...

A) Superset   Deadlift Front Squat   5-5-5-5-5-5   B) For time: 800m Run 40 Toes-to-Bar   - 10 minute time cap   ...

For time: 25 Thrusters (55/40kg) 50 Box Jumps (24/20") 25 Power Cleans (55/40kg) 50 Calories 25 Power Cleans 50 Box Jumps 25 Thrusters   - 25 minute time cap ...

A) “Open 16.4”   AMRAP in 13 minutes:   55 Deadlifts (102.5/70kg) 55 Wall Balls (9/6kg) 55 Calories (Rower) 55 HSPU   - regular HSPU standard   B) With an 8 minute time cap:   2 minute Plank   then AMRAP   30 Situps 20 Back Extensions 10 Mountain Climbers   ...

A) E2M x 2   4 Snatches @ 60-70%   E2M x 2 3 Snatches @ 70-80%   E2M x 3 2 Snatches @ 80%+   B) 3rft: 20 Pull-Ups 100m Farmer Carry (2 x 16/12kg) ...

- Regular CF class at 5pm. (no kids class today)   A) E2M x 5 rounds   200m Run + option   Options: 20 HS hold 1 Pegboard 1 – 5 Ring Muscle-Ups 3 Deadball OTS 1 – 3 Rope Climbs   B) 5 rft:   3 Clusters (85/60kg) 15 Toes-to-Bar 30 Double Unders   - Spealler 8:00 - 15 minute time cap ...

A) Press 1-1-1-1-1   Push Press 3-3-3-3-3   Push Jerk 5-5-5-5-5   B) REMOM for 12 minutes:   12 Box Jumpovers (24/20") 12 Hang Power Cleans (50/35kg) 12 Ring Dips ...

A) Back Squat   5-5-5-5-5   B) AMRAP in 12 minutes:   24 Double Unders 12 OH Lunges (20/15kg) 10 Pushups 8 Deadlifts (102.5/70kg) ...

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