Daily WOD

On a running clock, E4M for 3 rounds:   A) 2-4-6-8-10 Thrusters (35/25kg) (^50/35kg) Calories   Then AMRAP Box Jumps (24/20”)   - Complete all 30 reps of the Thrusters and 30 Calories in the rep scheme indicated, then in any time remaining in the 4 minute block AMRAP Box Jumps. - Score is...

"Rich"   For time: 13 Snatches (70/50kg)   10 x 10 Pull-Ups 100m Run   13 Cleans (70/50kg)   Public holidays are the best. Looking forward to the next one.   ...

CrossFit Kids 5pm (no adult class on at this time)   AMRAP in 20 minutes:   8 KB Thrusters (2 x 16/12kg KB) 40 Double Unders 2 Rope Climbs (wear shin protection) 8 KB Thrusters 40 Double Unders 20 Calories   ...

A) Power Snatch 5 RM   then   B) “Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats   or   C) Back Squat 5-5-5-5-5   ...

A) AMRAP in 7 minutes: 14 Toes-to-Bar 28 Double Unders 14 Calories 28 Double Unders   B) AMRAP in 7 minutes: 14 Alt DB Snatches (20/15kg) 14 Box Stepovers (20/15kg. 24/20”) 14 Russian Twists (20/15kg)   C) EMOM x 7 rounds   7 Bench Presses ...

A) "Eva" 5 rft: 800m Run 30 KB Swings (32/24kg) 30 Pull-Ups   (Partner or solo)   or   B) “TK” AMRAP in 20 minutes: 8 Strict Pull-Ups 8 Box Jumps (36/30”) 12 KB Swings (32/24kg) ...

For time:   50 SDHP (45/30kg) 50 Crunches 50 Wall Ball (9/6kg) 50 Knees-to-Elbows 50 Lateral Burpees 50 Bicycles 50 Push Presses (45/30kg) 50 AbMat Back Ext. 50 Calories   - scaling option: partition into 5 rounds of 10 reps ...

CrossFit Kids recommences today at 5pm. No regular adult CrossFit class on at this time.   A) “JT” For time: 21-15-9 HSPU Ring Dips Pushups   B) Alt EMOM x 5 rounds   10 – 15 Calories or 10 – 15 Box Jumps (24/20”)   10 – 15 Power Snatches (35/25kg) or 10 – 15 Hollow Rocks   Seth spending some quality time with a barbell...

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