12-8-8-6-6-4-4-4-4 A) Push Jerk B) Front Squat - first set at 30% and build each set adding approximately 10% until the first set of 4 The Open is over! The Open begins in six months! Well done to everyone who took it on and especially to the Open rookies. Congrats to...
For time: 25-20-15-10-5 Deadlifts (75/50kg) Bar-Facing Burpees Box Jumps (24/20”) - if you’re not conditioned to high volume Deadlifts sub Calories for the rounds of 20 and 10. ...
A) 0:00 - 7:00 3 rft: 10 Deadlifts 10 Strict Pull-Ups B) 7:00 - 14:00 3 rft: 10 Power Cleans 10 Toes-to-Bar C) 14:00 - 21:00 3 rft: 10 Cleans 10 Strict HSPU Level – A / B / C 1 – 25/20/15kg 2 – 40/30/20kg 3 – 60/40/30kg 4 – 80/60/40kg 5 – 100/80/60kg ...
A) EMOM for 8 mins: 4 Front Squats - off the deck B) For time: 100 Double Unders 800m Run 60 Double Unders 40 KB Swings (24/16kg) 20 Double Unders - 12 minute time cap ...
CrossFit Kids 5pm (no adult class at this time) A) Weighted Dips 5 x 8 B) Bulgarian Split Squats 5 x 8L, 8R C) AMRAP in 5 minutes: 5 Burpees (6”) 5 Wall Ball (11/10’. 9/6kg) ...
A) Snatch Pulls 4 x 5 B) Snatch 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 75% 5 x 1 @ 80%+ - sub Cleans if you can’t go overhead https://www.youtube.com/watch?v=0qYMtJXR0LQ...
A) Deadlift 4 RM B) E2M for 16 minutes: 4 Deadlifts + 4 M-Ups or 12/9 Cal Row + 40 Second Plank ...
A) AMRAP in 10 minutes: 10 Box Jumpovers (24/20”) 10 Calories 10 DB Snatches (1 x 20/15kg) 10 Toes-to-Bar B) AMRAP in 10 minutes: 80m Farmer Carry (2 x 24/16kg) 12 Strict Presses (40/25kg) 20 Shoulder Taps (1 Pushup to begin each set of 4 reps) ...
A) AMRAP in 20 minutes: 1 round of "DT"* 10 Pushups 10 Squats 10 Situps 2 rounds of "DT" 20 Pushups 20 Squats 20 Situps 3 rounds of "DT" etc. *1 round of "DT is: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) or B) "Open 19.5" For time: 33 - 27 - 21 - 15 - 9 Thrusters (43/29kg) C2B Pull-Ups - 20...
Partner WOD AMRAP in 20 mins: 10 Power Cleans (50/35kg) (^70/50kg) 10 Burpee Box Jumps (24/20") 3 Rope Climbs 400m Run - One partner works through the reps while the other partner runs the 400, then swap. - sub 3 Ring Rows + 3 Toes-to-Bar per Rope Climb ...
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