Daily WOD

A) EMOM for 10 minutes: 2 Power Cleans + 2 Jerks   B) AMRAP in 10 minutes:   20 Situps 20 Back Extensions 20 Pushups 200m Row   On behalf of everyone at CFK, wishing Jono all the best with his recovery. ...

A) AMRAP in 4 minutes: 10 SDHP (35/25kg) 40 Double Unders   B) 5 rounds of:   0:00 - 1:00 12 Front Squats (35/25kg)   1:00 - 4:00 5 Burpees OTP 400m Run AMRAP Pull-Ups   4:00 - 5:00 Rest ...

Open 15.1 + 1A   0:00 - 9:00 AMRAP 15 Toes-to-Bar 10 Deadlifts (52/35kg) 5 Snatches (52/35kg)   9:00 - 15:00 Clean and Jerk 1RM ...

A) Front Squat 7-7-7-5-5-5-3-3-3   B) 2 rft: 80 Double Unders 20 OH Lunges (20/15kg) 20 Ring Dips ...

CrossFit Kids 5pm (no adult class at this time)   A) "Christine" 3 rft: 500m Row 12 Deadlifts (@Bodyweight) 21 Box Jumps (20") - plyo off the top allowed for BJ   or   B) "Amanda" 9-7-5 Muscle-Ups Snatches (61/43kg)   or   C) "Betty" 5 rft: 12 Push Presses (62.5/45kg) 20 Box Jumps (24/20") ...

A) AMRAP in 4 minutes: 10 Weighted Lunges (24/16kg) (^32/24kg) 40 Double Unders   B) 5 rounds of:   0:00 - 1:00 12 KB Swings (24/16kg) (^32/24kg)   1:00 - 4:00 10 Pull-Ups (^C2B) 400m Run AMRAP Pushups (^HSPU)   4:00 - 5:00 Rest ...

A) EMOM for 10 minutes:   3 Power Cleans + 3 Jerks   B) Bench Press 10-8-8-8-6-6-6-6 ...

For time:   Buy in 50 Calories   4x 50 Double Unders 10 Deadlifts (80/55kg) 15 Wall Ball (9/6kg) 20 Alt DB Snatches (20/15kg)   Cash out 50 Burpees ...

A) For time: 1000m Run 20 Thrusters (60/40kg) 20 OH Lunges (60/40kg) 20 Thrusters (60/40kg) 1000m Run     or     B) For time:   21-18-15-12-9-6-3   DB Thrusters (2 x 15/10kg) + 10 Pull-Ups and 200m Row or Run each round   ...

2 x 8 minute AMRAPs     A) 10 Toes-to-Bar 40 Double Unders     B) 10 Box Jumpovers (24/20") 10 Calories ...

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