Daily WOD

A) Back Squat 1 x 10 (barbell) 2 x 8 3 x 5 4 x 2   B) Partner WOD Incrementing AMRAP in 7 minutes: Pushups Squats Deadifts   - partners alternate after each movement - 1 rep of each in round 1, 2 reps of each in round 2 etc.   e.g. A– 1 Pushup, B- 1 Squat, A– 1...

EMOM - complete 5 rounds at one station before rotating to the next - rest one minute between rounds   12/9 Calories   10 DB Thrusters   10 Pull-Ups   50 Double Unders   15 Situps ...

Non-registered athletes A) Power Snatch - 15 minutes B) AMRAP in 12 minutes: 3 x 10 Power Snatches (45/30kg) 12 Burpees 3 x 10 Chest-to-Bar Pull-Ups 12 Burpees   Registered athletes: C) "Open 19.4" 3 x 10 Snatches (43/29kg) 12 Bar-Facing Burpees   Rest 3 minutes   3 x 10 Bar Muscle-Ups 12 Bar-Facing Burpees - 12 minute time cap  ...

"Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Pukies (Burpee Pull-Ups, 6") 10 KB Swings (32/24kg) 200m Run ...

CrossFit Kids 5pm (no adult class on at this time) A) E5M x 5   Calories (L1 - 10/8, L2 - 15/12, L3 - 20/16) 20 Alt DB Snatches (L1 - 10/5kg, L2 - 15/10kg, L3 - 20/15kg) 10 Toes-to-Bar (L1 - Situps, L2 - V-Ups, L3 - T2B) Double Unders (L1...

A) 0:00 - 7:00 3 rft: 10 SDHP 10 Pull-Ups   B) 7:00 - 14:00 3 rft: 10 Front Squats 10 Burpees (6”)   C) 14:00 - 21:00 AMRAP 5 Thrusters 5 C2B Pull-Ups or Muscle-Ups 100m Run   Level – M/F L1 – 25/15kg L2 – 35/22.5kg L3 – 45/30kg L4 – 60/40kg ...

A) Split Jerk 1 x 5 @ 60% 1 x 3 @ 70% 3 x 1 @ 80% 3 x 1 @ 90%     B) For time: 25 Pushups 150 Double Unders 25 Pushups   - 7 minute cap ...

A) E4M x 5 20/16 Calories 8 Hang Power Cleans   B) E2M x 5 8 Deficit Deadlifts  ...

There will be normal classes for "Barbara" at 6, 7 and 8am.   Open 19.3 will be run in 10 minute blocks as groups are ready to go. (also from 5 - 6.30pm)   A) "Barbara" 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 Squats   - rest 3 minutes between rounds   Scaling options: 1)...

For time:   80-60-40 Double Unders 40-30-20 Wall Ball (9/6kg) 20-15-10 Pushups   Then 1000m Run 40 SDHP (35/25kg)   then 20 Strict Pull-Ups and/or 40 Calories and/or 40 OHS (35/25kg)   - 10 minute cap for each section ...

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