Daily WOD

7rft:   10 Pull-Ups 15 Situps + incrementing rounds of "The Bear Complex"   1 round of “The Bear Complex” is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (from btn)   - complete 1 round of “The Bear” in round 1, 2 rounds...

A) E2.5M @ 75%+ of 1RM x 5 rounds 5 Bench Presses   Then either   B) 3 rft: 1km Run 20 Alt DB Snatches (1 x 20/15kg)   or   C) E2.5M @ 75%+ of 1RM x 5 rounds 5 Back Squats [vc_gallery type="image_grid" images="22383" img_size="full"...

5pm - CrossFit Kids only   A) For time: 21 - 15 - 9 HSPU Toes-to-Bar Box Jumps (24/20")   - 12 minute time cap   B) For time: 21 - 15 - 9 Power Cleans (60/40kg) Calories Lateral Burpees   - 12 minute time cap [vc_gallery type="image_grid" images="22379" img_size="full"...

7pm Skills session tonight:   - goal setting - training mindset (performance vs healthy outcomes) - nutrition basics: carbs vs fats; nutrient timing; supplements; how to calculate daily calories. ...

4 x 4 minute AMRAPs   A) 0 – 4:00 10 Front Rack Lunges 50 Double Unders   B) 8:00 – 12:00 10 KB Swings (24/16kg) 1 Lap of Carpark   C) 16:00 – 20:00 5 Push Jerks 10 Pull-Ups   D) 24:00 – 28:00 10 Medball Box Stepovers (9/6kg. 24/20”) 10 Medball Russian...

A) E90S @ 75%+ of 1RM x 5 rounds   5 Deadlifts   B) Alternating OTM for 16 minutes:   - 5 Bar Muscle-Ups - 15 Wall Balls (9/6kg)   Happy birthday AK 0%. ...

A) E90S @ 75%+ of 1RM x 5 rounds 5 Strict Presses   B) AMRAP in 15 minutes: 30 Double Unders 3 KB or DB Thrusters 20 Situps 3 KB or DB Thrusters 10 Pushups 3 KB or DB Thrusters [vc_gallery type="image_grid" images="22355"...

A) Hang Cluster 5 - 5 - 5   B) Partner WOD AMRAP in 20 minutes: 15 Wall Balls (9/6kg) 200m Run 15 Box Jumps (24/20") 20 Pushups 15 Toes-to-Bar   - partners alternate after each movement ...

5pm - CrossFit Kids only.   4 x 4 minute AMRAPs   A) 0 – 4:00 8/6 Calories 4 Burpees   B) 8:00 – 12:00 8 Alt DB Snatches 4 Ring Dips   C) 16:00 – 20:00 8 Situps 4 Plank Jacks 4 Grasshoppers (L+R = 2)   D) 24:00 – 28:00
 8 Box Jumps (24/20”) 4m HS...

"Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg) - Front Squats are taken off the floor ...

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