Daily WOD

For time:   20/15 Calories 10 Thrusters (70/50kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 15 Thrusters (60/45kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 20 Thrusters (45/30kg) 20 Toes-to-Bar   90 seconds rest   20/15 Calories 25 Thrusters (35/25kg) 20 Toes-to-Bar   ...

A) Snatch   - 20 minutes   B) AMRAP in 12 minutes:   5 Deadlifts (125/80kg) 30 Double Unders 5 Muscle-Ups 100m Run   ...

CrossFit Kids 5pm (no adult class on at this time)   A) Clean 3 RM     B) REMOM x 5 rounds   5 Hang Power Cleans   3 Rope Climbs   15/12 Calories   5 – 10 Burpee Box Jumps (24/20”)   ...

A) Bench Press 3 RM   B) 5 rft: 400m Run 10 Pushups 20 Toes-to-Bar 10 Pushups 40 Double Unders   ...

A) Back Squat - 3RM test day   1 x 5 x 50, 60, 70%   1 x 3 - 80, 85, 90%   - 3 attempts at 3RM   B) Push Press 3 RM ...

AMRAP in 2 minutes:   1) 10 HSPU 10 KB Swings (24/15kg)   2) 10 Pull-Ups 10 OHS (35/25kg)   3) 10 Alt DB Snatches (20/15kg) 10 Box Jumps (24/20”)   4) 10 Calories 10 Wall Balls (9/6kg)   - 3 rounds - 1 minute rest between stations   ...

- Solo or Partner WOD   “Tiff”   With a 25 minute time cap:   2400m Run   Then AMRAP   11 Chest-to-Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...

A) 15 minutes to find max load for the complex:   Power Snatch Hang Power Snatch OHS Hang Power Snatch Power Snatch   B) For time: 10 Ring Dips 40 Box Jumps (24/20”) 10 Ring Dips 40 Calories 10 Ring Dips 40 Burpees (6") ...

CrossFit Kids 5pm (no adult class at this time)   Choose 2 of the following 3 options:   A) E2M x 5 rounds   8 Dumbbell Bench Presses 8 Ring Rows   B) E2M x 5 rounds   4 Power Cleans 4 Front Squats   C) AMRAP in 10 minutes: 10 Calories 10 Crunches 10 sec HS Hold 100m Run ...

A) Partner WOD AMRAP in 5 mins: 5 Toes-to-Bar 5 Wall Balls (9/6kg)   - while one partner completes a round the other partner is performing a Bar Hang   B) For time: 21 Deadlifts (102.5/70kg) 21 HSPU 200m Run   15 Deadlifts (102.5/70kg) 15 HSPU 200m Run   9 Deadlifts (102.5/70kg) 9 HSPU 200m Run ...

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