Daily WOD

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 ...

Legends 7.15am AMRAP in 20 minutes: 1 Power Clean and Jerk (60/40kg) 1 Front Squat 20 Situps 1 Power Clean and Jerk 1 Front Squat 10 Pushups 1 Power Clean and Jerk 1 Front Squat 5 Strict Pull-Ups ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) AMRAP in 30 mins: 50 Double Unders 20 KB Swings (24/16kg) 15 Squats 10 Cal Row 5 Burpee Box Jumps (24/20")   - partner WOD - alternate after each movement   or   B) "Johnson" AMRAP in 20 minutes: 9 Deadlifts (112.5/75kg) 8 Muscle-Ups 9 Cleans (70/45kg) ...

CrossFit Kids 5pm 2 rft: 25 Thrusters (52.5/35kg) 400m Run 25 Toes-to-Bar 80 Double Unders ...

EMOM x 8   A) 10 KB Snatch or 10 HSPU   B) 8 DB Bench Presses   C) 6 Hang Power Cleans   Trinz going to her happy place. ...

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