Daily WOD

A) Power Snatch - 15 minutes to work up to heavy singles     B)   3 x AMRAP in 4 minutes:   4 Power Snatches (40/25kg) (^60/40kg) 6 Pushups (HSPU) 8 Pull-Ups (^C2B)   - rest 2 minutes between rounds ...

A) Hang Power Clean 8-8-6-6-4-4-4   then   B) Front Squats 8-8-6-6-4-4-4   or   C) 5 rft: 7 Cleans (50/35kg) (^70/50kg) 14 KB Swings (24/16kg) ...

A) E90S x 8 5 Bench Presses     B)   For time:   10-9-8-7-6-5-4-3-2-1   Wall Balls Box Jumps (24/20”) Toes-to-Bar ...

A) Deadlift or Clusters   8-8-6-6-4-4-4     B) For time:   21-15-9-6-3   Ring Dips Burpee Box Jumps (24/20”)   ...

8 x E4M   Rounds 1 and 2 400m Run 10 Devils Presses (2 x 20/15kg)   Rounds 3 and 4 100 Double Unders 30 Pull-Ups   Rounds 5 and 6 400m Row 30 Pushups   Rounds 7 and 8 40 Situps 30 Wall Ball (9/6kg) ...

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   A) EMOM x 10 2 Snatches   B) For time: 800m Row 20 Front Rack Lunges (40/25kg) 200m Run 20 Front Rack Lunges (60/40kg)   C'mon adults, remember when running was fun?   ...

A) EMOM x 10   1 Clean + 2 Split Jerks     B) AMRAP in 12 minutes:   12 Pull-Ups 12 Box Jumps (24/20”) 12 KB Swings (24/16kg) ...

A) Back Squat   8-8-6-6-4-4-4   B) For time:   21-15-9-6-3   Toes-to-Bar Burpees ...

A) "Holleyman"   30 rounds for time: 5 Wall Ball (9/6kg) 3 HSPU 1 Power Clean (102.5/70kg)   or   B) 30 rounds for time: 5 Hang Power Cleans (30/20kg) 3 Thrusters (30/20kg) 1 Muscle-Up   - 30 minute time cap ...

A) AMRAP in 4 minutes: 40 sec HS Hold 30 Double Unders 40 sec Bar Hang 30 Double Unders   B) For time:   5 rounds of “Cindy”* + 50 DB Snatches (20/15kg) 4 rnds + 40 DB Sn. 3 rnds + 30 DB Sn. 2 rnds + 20 DB Sn. 1 rnd + 10 DB Sn.   * 1 round...

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