Daily WOD

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. ...

A) Power Clean - 1 RM   B) Partner WOD   For time:   150 Double Unders 50 Power Cleans (70/45kg) 120 Double Unders 40 Power Cleans 90 Double Unders 30 Power Cleans - share work equally ...

A) E2M x 7 10 Alt Dumbbell Strict Press 10 Pull-Ups B) Back Squat 10 - 10 - 10 - first set at 70% ...

A) 0 - 10:00 AMRAP 14-10-6 SDHP (45/30kg) Wall Ball (9/6kg) Toes-to-Bar   10:00 - 15:00 Rest   B) 15:00 - 25:00 AMRAP 14-10-6 Cals Box Jumps (24/20") Alt DB Snatches (20/15kg)   "The Chief" - we love it! ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "The Chief" 5 x AMRAP in 3 minutes:   3 Power Cleans (62.5/45kg) 6 Pushups 9 Squats   - rest one minute between rounds   Lowndesy and Chief. ...

AMRAP in 20 minutes:   400m Run 20 Pull-Ups 10 Box Jumpovers (24/20") 20 KB Swings (24/16kg) 10 Box Jumpovers 20 Ring Dips 10 Box Jumpovers ...

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