Daily WOD

Last day to register for the in-house comp.   A) OHS 10 RM   B) AMRAP in 12 minutes: 15 Box Jumpovers (24/20") 12 OHS (@ 50% of 10RM) 9 Floor Presses (barbell or dumbbells) />...

The registration sheets and workout details for the in-house championships are on the desk at the gym. Registration closes Thursday.   For time: 1000m Row 30 HSPU 30 Power Snatches (50/35kg) 1000m Run 30 DB Lunges (2 x 20/15kg) 15 Renegade Rows (2 x 20/15kg) 100 Situps ...

A) Deadlift 15-12-9-6-3-3-1-1-1   B) FTD 13.1 For Time: 100 Double Unders 50 Wall Ball (9/6kg) 30 C2B Pull-Ups 100 Double Unders   - 10 minute cap ...

A) Barbell complex for max load:   Power Clean Push Jerk Hang Power Clean Split Jerk   B) AMRAP in 4 minutes: 4 Power Cleans (UB. 50/35kg) 4 Toes-to-Bar   C) AMRAP in 4 minutes: 4 Burpees 4 Weighted Situps (15/10kg) ...

Partner WOD "Scooter" AMRAP in 30 minutes: 30 Double Unders 15 Pull-Ups 15 Pushups 100m Sprint - switch after each full round is completed ...

A) Push Press 5 x 4 x 80% then 1 x max effort Push Jerk   B) Front Squat 5 x 4 x 80% then 1 x max effort Back Squat   Photo: Michael Coppola Photographics ...

CrossFit Kids 5pm (no adult class at this time)   For time: 1000m Row   then:   8-10-12-14-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)   + optional (choose one) - 40 Double Unders per round - 5 Muscle-Ups per round - 100m Run per round Photo: Michael Coppola Photographics ...

A) Barbell Complex:   Power Snatch Hang Snatch OHS   - 15 mins   B) AMRAP in 12 minutes: 1 Hang Snatch 3 Strict Pull-Ups 5 Pushups   Photo: Michael Coppola Photographics ...

The CF King In-house Championships will be held on Saturday, November 10. More information will be posted tomorrow and nomination sheets will be up at the gym over the next few days. The end of year social event will be held on a separate date...

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