Daily WOD

CrossFit Kids at 5pm (no class for adults at this time)   REMOM x 5 rounds   12/9 Calories   10 DB Deadlifts   8 OHS   6 C2B Pull-Ups or Muscle-Ups   30 second AMRAP of Double Unders or Rest ...

A) OTM for 8 minutes:   5 Hang Power Cleans 5 Ring Dips     B) AMRAP in 10 mins: 10 Stepups (24/20”. 24/16kg) 10 Situps 10 LH KB Snatches (24/16kg) 10 Situps 10 RH KB Snatches (24/16kg) ...

12-8-8-6-6-4-4-4-4     A) Push Jerk     B) Front Squat     - first set at 30% and build each set adding approximately 10% until the first set of 4     The Open is over! The Open begins in six months!   Well done to everyone who took it on and especially to the Open rookies. Congrats to...

For time:   25-20-15-10-5   Deadlifts (75/50kg) Bar-Facing Burpees Box Jumps (24/20”)     - if you’re not conditioned to high volume Deadlifts sub Calories for the rounds of 20 and 10.   ...

A) 0:00 - 7:00 3 rft: 10 Deadlifts 10 Strict Pull-Ups   B) 7:00 - 14:00 3 rft: 10 Power Cleans 10 Toes-to-Bar   C) 14:00 - 21:00 3 rft: 10 Cleans 10 Strict HSPU   Level – A / B / C 1 – 25/20/15kg 2 – 40/30/20kg 3 – 60/40/30kg 4 – 80/60/40kg 5 – 100/80/60kg   ...

A) EMOM for 8 mins:   4 Front Squats - off the deck     B) For time: 100 Double Unders 800m Run 60 Double Unders 40 KB Swings (24/16kg) 20 Double Unders     - 12 minute time cap ...

CrossFit Kids 5pm (no adult class at this time)   A) Weighted Dips 5 x 8   B) Bulgarian Split Squats 5 x 8L, 8R   C) AMRAP in 5 minutes: 5 Burpees (6”) 5 Wall Ball (11/10’. 9/6kg)   ...

A) Snatch Pulls   4 x 5   B) Snatch   5 @ 50% 4 @ 60% 3 @ 70% 2 @ 75% 5 x 1 @ 80%+   - sub Cleans if you can’t go overhead     https://www.youtube.com/watch?v=0qYMtJXR0LQ...

A) Deadlift   4 RM   B) E2M for 16 minutes:   4 Deadlifts  + 4 M-Ups or 12/9 Cal Row  + 40 Second Plank ...

A) AMRAP in 10 minutes: 10 Box Jumpovers (24/20”) 10 Calories 10 DB Snatches (1 x 20/15kg) 10 Toes-to-Bar   B) AMRAP in 10 minutes: 80m Farmer Carry (2 x 24/16kg) 12 Strict Presses (40/25kg) 20 Shoulder Taps (1 Pushup to begin each set of 4 reps) ...

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