Daily WOD

A) For time (in any order): 400m Row 20 LH KB Snatches (24/16kg) 20 RH KB Snatches (24/16kg) 10 Alt TGU (24/16kg) 40 Wall Ball (9/6kg)   - 10 minute time cap   B) Back Squat 10 - 10 - 10 ...

CrossFit Kids 5pm (no adult class at this time)   "Moore" AMRAP in 20 minutes: 1 Rope Climb 400m Run ME HSPU ...

A) EMOM for 10 minutes:   Power Clean + Jerk   B) AMRAP in 6 minutes:   5 DB Hang Power Cleans 5 DB Thrusters 10 Lateral Jumps   https://www.youtube.com/watch?v=79Tcsg2Yac8...

Choose two out of the three options to Superset   1) Overhead Squat 10-8-8-8-6-6-6-6   2) Deadlift 10-8-8-8-6-6-6-6   3) Calories 20-16-16-16-12-12-12-12 ...

A) AMRAP in 8 minutes:   40 Double Unders 2 x 8 Pull-Ups 10 Squats 12 RKBS (24/16kg)   B) AMRAP in 8 minutes:   10 Calories 2 x 8 Pushups 10 Situps 12 Weighted Lunges (24/16kg)   C) EMOM x 8 -options on the board at the gym   "Whitten". 'Nuff said. ...

"Whitten" 5 rft: 22 KB Swings (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees (6") 22 Wall Ball (9/6kg)   -solo or partner ...

A) Clean - 10 minutes   B) "Open 16.2" 0:00 - 4:00 25 Toes-to-Bar 50 Double Unders 15 Cleans   4:00 - 8:00 25 Toes-to-Bar 50 Double Unders 13 Cleans   8:00 - 12:00 25 Toes-to-Bar 50 Double Unders 11 Cleans   Clean weights M: 61, 83, 102 W: 38, 52, 65   https://www.youtube.com/watch?v=6zqkJWKr8ao&t=3s...

CrossFit Kids 5pm (no adult class at this time)   A) Push Press 10-8-8-8-6-6-6-6   - no racks   B) AMRAP in 8 minutes:   5 Hollow Rocks 10 Jumping Lunges 5 Hollow Rocks 10 Pull-Ups (^ 5 Bar Muscle-Ups) ...

Hang Power Snatch 5-5-5 Power Snatch 4-4-4 Hang Snatch 2-2-2 Snatch 1-1-1 Enjoy the video. (But please don't drop the empty barbells.) https://www.youtube.com/watch?v=nrMe8B9OUgE...

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. ...

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