Daily WOD

A) E1½M x 8 4-4-3-3-2-2-1-1 Power Clean and Push Jerks   5 Bar or Ring Muscle-Ups   B) - 5 rounds - 2 minutes per round - 1 minute rest between rounds   80 Double Unders   Max DB Hang Clean and Jerks [vc_gallery type="image_grid" images="31924"...

A) E1½M x 10   1 - 5: 10-8-6-4-2 OHS   6 - 10: 10-8-6-4-2 Front Squats     B) Alt. EMOM x 12   1: 6 Strict CTB Pull-Ups   2: 6 Strict Presses ...

5 rft:   400m Run 30 DB Front Rack Lunges 15 Deadlifts (102.5/70kg)   - rest 1½ minutes ...

A) For time:   25-20-15-10-5   Pull-Ups DB STOH (2 x 20/15kg)   + 200m Run to end each round   - 15 minute time cap   B) Partner finisher*   100 Goblet Lunges (Hang) 80 Situps (Hollow) 60 Pushups (Plank) 40 Burpees (Handstand)   * P1 – working P2 – static hold [vc_gallery...

A) E2M x 6   7 Deadlifts @ 65% 7 Bench Presses @ 65%   B) For time:   1500m Row 100 Wall Balls (9/6kg) 50 Toes-to-Bar ...

A) Rotating EMOM x 20 minutes   1. 80 Double Unders 2. 18/15 Calories 3. Max Rep Squat Cleans (70/47.5kg) 4. Rest   B) 3 rounds for quality:   15 Bent Over Flys 1 Minute Hollow Hold ...

A) Alt. EMOM x 12   1: 6 Muscle-Ups   2: 6-5-4-3-2-1 Power Snatches - touch’n’go sets   B) - 5 rounds - 2 minutes per round - 1 minute rest between rounds   20 Single Arm OH Lunges   Max Burpees over the DB [vc_gallery type="image_grid" images="31867"...

A) E1½M x 10   1 - 5: 6 OHS   6 - 10: 6 Front Squats   B) Alt. EMOM x 12   1: 8 Strict Pull-Ups   2: 8 Strict Presses ...

Partner WOD   For time:   80 Squat Cleans (62.5/45kg) 60 CTB Pull-Ups 40 Devils Presses (2 x 20/15kg) 100 Wall Balls (9/6kg) 40 DB Hang Snatches (2 x DBs) 60 CTB Pull-Ups 80 Power Cleans   The CrossFit Kings and Queens comp squad. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

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