Daily WOD

Rotating OTM A) 4 Muscle-Ups - progressions and alternatives will be on the board B) 8 Hang Power Cleans C) 12/9 Cals ...

5pm today - regular class, no kids class a due to the school holidays.   A) Snatch - 15 mins   B) 3 rft: 400m Run 21 Situps 12 Snatches (45/30kg) ...

A) 5 rounds, not for time: 7 Deadlifts 10 Weighted Pushups - Deadlift @ approx 70% of 1RM - Increment weight on the Pushups B) For time: 500m Row 50 Wall Ball (9/6kg) - 7 min cap ...

AMRAP in 20 minutes: 2 Cleans (60/40kg) (^80/55kg) 4 Toes-to-Bar (^Bar Muscle-Ups) 8 KB Swings (24/16kg) (^32/24kg) 16 Double Unders ...

A) Partner "McGhee"   AMRAP in 30 minutes: 5 Deadlifts (125/90kg) 13 Pushups 9 Box Jumps (24/20")   - alternate after each movement - if Pushups are tough share each set 4,5,4   or   B) Partner "ZACK"   AMRAP in 30 minutes: - "Zoe" - "Annie" - "Claudia" - "Karen" ...

A) For time (in any order): 400m Row 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Alt TGU (24/16kg) 40 Wall Ball (9/6kg)   - 10 minute time cap   B) Back Squat 10 - 10 - 10 ...

CrossFit Kids 5pm (no adult class at this time)   "Moore" AMRAP in 20 minutes: 1 Rope Climb 400m Run ME HSPU ...

A) EMOM for 10 minutes:   Power Clean + Jerk   B) AMRAP in 6 minutes:   5 DB Hang Power Cleans 5 DB Thrusters 10 Lateral Jumps   https://www.youtube.com/watch?v=79Tcsg2Yac8...

Choose two out of the three options to Superset   1) Overhead Squat 10-8-8-8-6-6-6-6   2) Deadlift 10-8-8-8-6-6-6-6   3) Calories 20-16-16-16-12-12-12-12 ...

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