Daily WOD

CrossFit Kids 5pm (no adult class at this time)   A) E2M x 5 10 Pull-Ups 10 Renegade Rows   or   B) E2M x 5 10 Overhead Squats - off the deck   then   C) AMRAP in 12 minutes: 5 Deadlifts 100m Run 1 Rope Climb   Meg C building a better squat. Great to have Big Dan on board delivering the knowledge bombs. ...

A) Thruster 5 RM   B) 5 x 2 minute rounds: 10 Thrusters (45/30kg) 200m Row AMRAP Thrusters - rest 3 minutes between rounds - score is the total of Thrusters completed after the row ...

A) E2M Pause Back Squat 7 x 5     then     B) 20 rft: 5 Situps 5 Pushups 5 KB Swings (24/16kg)     or     C) For time: 100 Situps 100 Pushups 100 KB Swings (24/16kg) ...

- 4 minutes per station. AMRAP.   - 2 minute rest between stations   For total reps:   1) Calories   2) 5 Deadlifts (40/30kg) + 5 Hang Power Cleans (40/30kg)   3) 5 Ring Dips + 10 Plank Jacks   4) 1 Lap + 10 RKB Swings (24/16kg)   5) 20 Double Unders + 5 DB Thrusters (2...

A) 2 rounds for time: 30 SDHP (35/25kg) (^50/35kg) 30 Pushups (^HSPU) 30 Situps (^T2B) 800m Run     B) Weighted Pull-Ups 3-3-3-3-3 ...

CrossFit Kids 5pm (no adult class at this time)   A) Power Snatch - 15 minutes     B) Open 12.2   AMRAP in 10 minutes: 30 Snatches (35/20kg) 30 Snatches (62.5/35kg) 30 Snatches (75/45kg) AMRAP Snatches (95/55kg)   - Snatches can be Power or Squat ...

3 x EMOM for 7 minutes:   A) 5 Deadlifts   B) 5 DB Bench Presses 30 Double Unders   C) 5 LH KB Thrusters 5 RH KB Thrusters ...

A) Split Jerk (from behind the neck)   1-1-1-1-1-1-1     B) Front Rack Reverse Lunges 10-10-10-10-10     or     C) Alt EMOM for 30 minutes:     3 Strict Pull-Ups 5 Box Jumps 8 Alt DB Snatches     3 Burpees 5 Wall ball 8 Calories ...

A) Clean 1-1-1-1-1   B) AMRAP in 12 minutes: 7 Hang Power Cleans (50/35kg) (^70/50kg) 5 C2B Pull-Ups (^Muscle-Ups) 3 Front Squats (50/35kg) (^70/50kg) ...

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