Daily WOD

Partner or solo   0 - 10:00 A) "Annie" For time: 50-40-30-20-10 Double Unders Situps   then   10:00 - 22:00 B) Dumbbell "Rahoi" AMRAP in 12 mins: 12 Box Jumps (24/16kg) 6 DB Thrusters (2 x 20/15kg) 6 DB Facing Burpees   Patrner WOD - share "Annie" reps 50/50 - alternate movements for "Rahoi"   In-house championships kids workout - Sam T urging Cliff to bring it! ...

REMOM for 30 mins:   1) 10 HSPU or 10 Alt KB Curl and Press   2) 30 sec max Pull-Ups   3) 5 DB Burpee DL   4) 30 sec max Cals   5) Rest or 10 Hollow Rocks or 100m Sprint ...

CrossFit Kids 5pm (no adult class on at this time)   A) Clean and Jerk   - 30 minutes   B) AMRAP in 8 minutes: 15 Situps 12 Pushups 9 Wall Ball (9/6kg) Photo credit: Michael Coppola Photographics ...

A) Power Snatch   - 10 minutes to build to a heavy double     B) AMRAP in 16 minutes: 30 Double Unders 200m Run 15 Power Snatches (35/25kg) 10 Back Rack Lunges ...

A) Front Squat 4-4-4   B) 10 rft: 10 Kickback Burpees (6") 10 KB Swings (24/16kg)   - 15 minute time cap ...

E90S x 6   A) 3 Bench Presses 6 Pull-Ups   B) 3 Deadlifts 6 Dips   C) 10 Toes-to-Bar 10/8 Cals ...

A) Hang Clean 10 mins to work up to a heavy triple   B) Alt EMOM for 12 mins: 5 Hang Cleans @60% of heavy triple   10 KB Swings or 5 Muscle-Ups or 15/12 Cals or 12 Burpees ...

Last day to register for the in-house comp.   A) OHS 10 RM   B) AMRAP in 12 minutes: 15 Box Jumpovers (24/20") 12 OHS (@ 50% of 10RM) 9 Floor Presses (barbell or dumbbells) />...

The registration sheets and workout details for the in-house championships are on the desk at the gym. Registration closes Thursday.   For time: 1000m Row 30 HSPU 30 Power Snatches (50/35kg) 1000m Run 30 DB Lunges (2 x 20/15kg) 15 Renegade Rows (2 x 20/15kg) 100 Situps ...

A) Deadlift 15-12-9-6-3-3-1-1-1   B) FTD 13.1 For Time: 100 Double Unders 50 Wall Ball (9/6kg) 30 C2B Pull-Ups 100 Double Unders   - 10 minute cap ...

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