Daily WOD

5 rft: - every round 20 D-U 20 Situps   - round 1 +20 Goblet Squats (24/16kg)   - round 2 + 20 Alt KB Snatch (24/16kg)   - round 3 + 20 Wtd Stepups (24/16kg)   - round 4 + 20 Ring Dips   - round 5 + 20 Box Jumpovers (24/20") ...

CrossFit Kids 5pm A) EMOM x 5   2 Clean and Jerks   Then   B) "Diane" For time: 21-15-9 Deadlifts (102.5/70kg) HSPU   or   C) 4 rounds, not for time: 6 DB Devil Presses 8 Alternating Lunges ...

"Bradley" 10 rft: 100m Run 10 Pull-Ups 100m Run 10 Burpees - 30 seconds rest between rounds ...

For total rounds   AMRAP in 3 minutes: 3 Power Snatches (45/30kg) 6 Toes-to-Bar 9 Squats - Rest 1 minute - Repeat for 5 cycles ...

CrossFit Total Press 1RM Back Squat 1RM Deadlift 1RM - or 4 x 5 for each - metcon option provided on subs board ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am   Solo or Partner WOD   "Kalsu" For time: 100 Thrusters (61/43kg)   - begin each minute with 5 Burpees   - 25 minute time cap   - partners alternate for the Burpee buy in, and alternate after every 5 Thrusters ...

AMRAP in 20 minutes: 20 RKBS (32/24kg) 200m Run 40 Double Unders 20 HSPU 200m Run 40 Double Unders 20 Toes-to-Bar 200m Run 40 Double Unders ...

CrossFit Kids 5pm EMOM x 8 A) 5 Burpee Box Jumpovers (add 1 rep each minute) B) 10 SDHP C) 5 Push Jerks Yesterday at 5pm we combined the teens with the adult class and the place was pumping! Great work from the teens (and honorary teen - Bazz - rediscovering his youth) stepping...

A) EMOM x 5   2 Snatches   Then   B) "Nancy" 5 rft: 400m Run 15 Overhead Squats (45/30kg)   or   C) "Nasty Girls" 3 rft: 50 Squats 7 Muscle-Ups 10 Hang Power Cleans (62.5/45kg) ...

EMOM x 8 A) 5 DB Power Cleans 25ft DB Walking Lunge B) 12/10 Cal Row C) 5 Bench Presses ...

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