Daily WOD

A) Back Squat 7 x 4 @ 80 - 85% (20 mins)   Then   B) Weighted Pull-Up 7 x 4   or   C) Ring Rows 5 x 10 ...

Running "DT" 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) 400m Run ...

5 rft: 15 Deadlifts (70/50kg) 200m Run 2 Rope Climbs (wear shin protection) 20 Alt DB Snatches (20/15kg) 15 Pull-Ups ...

A) OHS 5-5-5   B) Snatch Balance 3-3-3   C) Hang Snatch 1-1-1   - subs for no overhead A) Front Squat B) Hang Power Clean C) Hang Clean ...

CrossFit Kids - 5pm. (no adult class on at this time)   REMOM x 5   1) 5 Strict Presses 5 Ring Rows   2) 5 KB Power Cleans (2 x KB) 6 Alt Lunges   3) 100m Run 5 Wall Balls (go heavier or higher than normal)   4) 10 Bench Dips   5) Rest or 10/8 Calories ...

Level 1 - 6 rounds for time. Level 2 - 8 rounds for time. Level 3 - 10 rounds for time.   A) 0 - 10:00 10 Situps 5 HSPU (^deficit 4/2")   B) 10:00 - 20:00 30 Double Unders 5 Pull-Ups (^C2B)   C) 20:00 - 30:00 8/6 Calories 5 Thrusters (35/25kg) (^52.5/40kg) ...

A) E90S x 6 5 Deficit Deadlifts B) For time: 500m Row 25 Burpees (6”) 25 SDHP (32/24kg) ...

CrossFit Teens starts Tuesday, 5pm.   AMRAP in 20 mins:   3 Power Cleans 2 Push Jerks (50/35kg) (^70/50kg)   5 Front Squats   5 Toes-to-Bar   3 Box Jumps (24/20") (^30/24") 2 Burpee Box Jumps   5 Pushups   5 Toes-to-Bar ...

CrossFit Kids starts up again next week. - $150 for one session per week for the term - $250 for two sessions per week for the term - CF Kids: Thursday 5pm, Saturday 9.15am - CF Teens: Tuesday 5pm, Friday 5pm   A) EMOM x 5 2 Hang Power Cleans   then   B) “Base” AMRAP in 12 mins: 8...

A) 5 rft: 60 Double Unders 15 C2B Pull-Ups   - sub 15 Cal Row/Bike for D-U if the calves are still feeling it from Tuesday   or   B) “Dobogai” 7 rft: 8 Muscle-Ups 20m Farmer Carry (2 x 25/20kg Dumbbells) ...

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