Daily WOD

Weightlifting 7 - 9pm A) Clean 3-3-3-3-3 B) For time: 21-15-9 Power Cleans (45/30kg) (^62.5/45kg) HR Pushups (^HSPU) or C) 12 - 9 - 6 Power Cleans (100/70kg) Deficit HSPU (6/3") ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   AMRAP in 20 mins:   The Open Test   50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees (6") 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups     BBF - as above - after the burpees, sub: 20 KB Swings 20 HSPU 10...

For time:   1000m Row 100 Lateral Jumps (12") 800m Row 80 Squats 600m Row 60 Situps 400m Row 40 Pushups 200m Row 20 Ring Dips ...

CrossFit Kids 5pm (no adult class at this time)   A) Superset   8-8-8-6-6-6-4-4-4 Deadlift Bench Press   B) AMRAP in 8 minutes: 2 DB Renegade Rows (2 x 20/15kg) 4 DB Hang Power Cleans 4 DB Thrusters 20 Double Unders 20 Bicycles (L+R=2) ...

A) 0 - 10:00 Bicouplet 2 For time: 12-9-6 Snatches (61/40kg) Bar Muscle-Ups   B) 10:00 - 20:00 Bicouplet 1 For time: 21-15-9 Snatches (40/25kg) C2B Pull-Ups   or   C) "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...

A) Clean Complex   Clean Pull Hang Power Clean Clean B) REMOM for 18 mins 3 Cleans 50 D-U 12/9 Cal Row ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   For time:   10 - 1 Front Squat (50/30kg) (^70/45kg)   1-10 Push Jerk (50/30kg) (^70/45kg)   + 30 Double Unders after every round ...

Kim's 60th WOD   For time:   60 Double Unders   Then 4 x 1 Rope Climb (wear shin protection) 2 HSPU 3 Toes-to-Bar 4 Pull-Ups 5 Deadlifts (80/60kg)   60 Situps + 1 Cal for every year under 60 yrs old   Rx+ 1 Legless Rope Climb 2 Deficit HSPU (4"/2") 3 Bar Muscle-Ups 4 C2B Pull-Ups 5 Deadlifts (120/85kg) ...

CrossFit Kids 5pm (no adult class)   A) Hang Power Snatch + OHS + Snatch   - 20 minutes   B) Incrementing AMRAP in 7 minutes:   DB Thruster (2 x 15/10kg) Burpee Box Jump (24/20")   Farewell Will, all the best up in the top end. ...

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