Daily WOD

“Artie”   AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...

A) Hang Clean 1 RM   B) 4 rft: 50 Double Unders 10 Deadlifts (100/70kg) 10 HSPU ...

CrossFit Kids 5pm (no regular class on at this time)   Partner WOD   AMRAP in 20 minutes:   "Luke" 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run   - share work 50/50 - if you finish under...

Alt EMOM for 10 mins:   A) 8 KB Cleans (2 x KB) 8 Strict Pull-Ups   B) 40 sec. Row (for mtrs) 40 sec. Pushups   C) 40 sec. Double Unders 40 sec. Toes-to-Bar ...

A) Snatch - 15 minutes   B) FTD OQ 18.4   0 – 2:00 15 Box Jumps (24/20”) 5 Snatches (60/40kg)   - If completed before time:   - 4:00 15 Box Jumps 5 Snatches (70/50kg)   - 6:00 15 Box Jumps 5 Snatches (80/55kg)   - 8:00 15 Box Jumps 5 Snatches (90/60kg)   - 10:00 15 Box Jumps 5 Snatches (100/65kg)   Scaling: - start light and increase weight based on the following...

For time:   39 Situps 40 Box Jumps (24/20")   7 x 12 Wall Ball (9/6kg) 12 Power Cleans (40/30kg) (^52.5/40kg) 12 Push Presses 40 Double Unders   39 Situps 40 Calories   - solo or - partner ...

CrossFit Kids 5pm (no regular class on at this time)   "Angie"   For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats   Big Dan hitting doubles, or as he calls it, cardio. ...

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