Daily WOD

Normal classes this afternoon at 4, 5 and 6pm (no kids class).   A) Snatch   1-1-1-1-1-1-1-1   B) AMRAP in 10 minutes: 10 Power Snatches (62.5/45kg) 50 Double Unders 10 Overhead Squats (62.5/45kg) 50 Double Unders   ...

A) AMRAP in 8 minutes: 3 Deadlifts @70% 3 Strict Pull-Ups 6 Pushups   B) EMOM x 8 5 Dips + 5 Box Jumps   C) EMOM x 8 5 DB Hang Clusters   ...

For time:   600m Row or Run   18-16 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)   600m Row or Run   12-10-8-4 Kettlebell Swings (32/24kg) Wall Ball (9/6kg)     ...

“Artie”   AMRAP in 20 minutes:   5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...

A) For time:   100 KB Swings (24/16kg) 100 Box Jumps (24/20”) 100 KB Drags (24/16kg) 100 Toes-to-Bar   - partition as required - 30 minute time cap   or   B) OHS 12-10-8-6-4-4-4-4 - E2M   and   C) E2M x 5 rounds 8 Hang Power Cleans 30 Second HS Hold   ...

CrossFit Kids at 5pm (no adult class on at this time)   A) Power Snatch 3 RM   B) For time:   10 to 1 Deadlifts 1 to 10 Ring Dips   + 200m Run after each round   i.e. 10 Deadlifts, 1 Ring Dip, 200m Run / 9 Deadlifts, 2 Ring Dips, 200m Run etc.   ...

A) 0 - 10:00    50 Box Jumpovers (24/20")   Then AMRAP   10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Plank Jacks   10:00 - 15:00 Rest   B) 15:00 - 25:00    50 Calories   Then AMRAP 10 HSPU 20 Situps 60 Double Unders ...

A) Alt EMOM for 16 minutes: 12 Wall Balls 12 Burpees   B) 5rft: 8 KB Sumo Deadlifts 8 KB Power Cleans 30 Second KB Wall Sit - 2 x 16/12 kg - 7.5 minute time cap   C) 5rft: 8 Grasshoppers 8 Pendlay Rows (40/25kg) 30 Second Plank - 7.5 minute time cap ...

A) Press 5-5-5   Push Press 5-5-5   Push Jerk 5-5-5   B) Pause Front Squat   7 x 3   - 2 sec pause ...

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