Daily WOD

A) Snatch Pulls 5 x 3 - regrip each rep B) Snatch 10 x 2 - regrip each rep https://www.youtube.com/watch?v=dG9Vr3n-LJs...

"Matt 16"   For time:   16 Deadlifts (125/87.5kg) 16 Hang Power Cleans (85/60kg) 16 Push Presses (62.5/45kg)   800m Run   16 Deadlifts 16 Hang Power Cleans 16 Push Presses   800m Run   16 Deadlifts 16 Hang Power Cleans 16 Push Presses   Scaling percentages: - Level 1 40% - Level 2 50% - Level 3 60% ...

CrossFit Kids starts up again this week. Depending on numbers we'll be runnning the same timetable. Teens - Tuesday 5pm and Friday 5pm Pre-teens - Thursday 5pm and Saturday 9.15am WOD E5M x 6 Each round for time: 15 Wall Ball (9/6kg) 20/16 Cal Row 15 Pushups 5 Front Squats @75% of 1RM ...

7am Weightlifting 6, 7, 8am CrossFit A) 5 rft: * Burpee Box Jumps (24/20") 400m Run - 20 minute time cap * Level 1 - 7 BBJ * Level 2 - 11 BBJ * Level 3 - 15 BBJ B) For time: 25 LH KB Snatches (24/16kg) 50 Wtd Lunges 25 RH KB Snatches (24/16kg) ...

10 rft: 6 Thrusters (52.5/37.5kg) 2 Bar Muscle-Ups 20 Double Unders 6 OHS (52.5/37.5kg) 2 Bar Muscle-Ups 20 Double Unders   - 30 minute time cap ...

A) E5M x 5 400m Row or Run 10 Hang Power Cleans or B) EMOM x 30 2 HSPU 1 Hang Power Clean ...

A) Deadlift 3 - 3 - 3   B) AMRAP in 20 minutes: 10 Deadlifts (100/70kg) 10 Strict Pull-Ups 20 Situps 20 Wall Ball (9/6kg) 40 Double Unders ...

M/T Games 16.4 "Deuce-Deuce" 0:00 - 5:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 5:00 - 10:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run 10:00 - 15:00 22 Toes-to-Bar 22 Clean and Jerks (45/30kg) 160m Run 15:00 - 20:00 22 Pull-Ups 22 SDHP (45/30kg) 160m Run - add total time to complete all 4 intervals, not including rest ...

7am Weightlifting 6, 7, 8am CrossFit   A) "Cindy" AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats   or   B) "Nate" AMRAP in 20 minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (32/24kg)   or   C) E2M x 10 5 Strict Presses 5 Push Presses 10 Power Cleans   Cindy and Nate.  ...

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