Daily WOD

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) ...

A) Barbell complex   1 Press 2 Push Presses 3 Push Jerks 2 Push Presses 1 Press   - 4 sets at max weight     B) AMRAP in 8 minutes: 2 Plate Plyo Pushups 4 Plate Burpees 6 Plate G2OH (20/15kg) 8 OH Lunges (20/15kg)   ...

Public holiday - 8am class only today (Monday). Partner or Solo WOD   For time:   40 Wall Ball (9/6kg)   1000m Run 21 Power Cleans (60/40kg) 21 Toes-to-Bar 600m Run 15 Power Cleans 15 Toes-to-Bar 200m Run 9 Power Cleans 9 Toes-to-Bar   20 Wall Ball   Rx+ 15-12-9 PC (90/60kg) ...

3 x AMRAP in 7 minutes:   Buy in: R1) 50 Calories R2) 25 Pushups, 25 Pull-Ups R3) 50 Situps   Then AMRAP 5 Front Squats 10 Push Jerks 50 Double Unders   - pick up the AMRAP where you left off in the previous round - rest 3 minutes between rounds   Level – M / W 1 – 15/10kg 2...

“Blake” 4 rft: 30m OH Walking Lunge (20/15kg) 30 Box Jumps (24/20”) 20 Wall Ball (9/6kg) 10 HSPU ...

CrossFit Kids at 5pm (no adult class on at this time)   E4M x 5 rounds   5 Hang Power Cleans 10 Dips 200m Run   ...

4 x AMRAP in 4 minutes:   A) 8 Calories 8 Box Jumps (24/20”)   B) 8 Toes-to-Bar 8 Ring Pushups   C)? 8 RKB Swings (24/16kg) 16 Double Unders   D) 8 DB Thrusters (2 x 15/10kg) 8 Burpees ...

A) Front Squat or OHS or Snatch Balance 4-4-4-4-4   B) 5 rft: 10 DB Lunges (2 x 20/15kg) 5 Renegade Rows ...

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