Daily WOD

20 minutes for each complex   A) Snatch + Hang Snatch +OHS   B) Clean + Hang Clean + Push Jerk ...

0 - 10:00 50 Box Jumpovers (24/20") Then AMRAP 10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Double Unders 10:00 - 15:00 Rest 15:00 - 25:00 50 Situps Then AMRAP 10 Pushups 20 KB SDHP (32/24kg) 30 Double Unders ...

For time:   2000m Run 40 KB Swings (32/24kg) 20 Front Squats (60/40kg)   1000m Run 20 KB Swings (32/24kg) 10 Front Squats (80/60kg) ...

10 rounds for max reps:   - 30 seconds of work - 30 seconds to transition   Toes-to-Bar   Cal Row   Deadlifts (@BW/.75BW)   HSPU or Strict Press @ 40% of 1RM   Score = lowest + highest interval from each station ...

7am Weightlifting 9.15am CrossFit Kids (last session for the year) 6, 7, 8am CrossFit For time: 10 Thrusters (62.5/45kg) 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 double Unders    ...

A) AMRAP in 7 minutes: 20 Cal Row 10 Grasshoppers 15 Box Jumps (24/20") B) EMOM x 7 5 Hang Power Snatches C) EMOM x 7 6 to 10 Pull-Ups or 2 to 5 Muscle-Ups ...

A) E20S for 5 minutes: 1 Deadlift - there will also be a range of gymnastic options offered for this part of the workout B) Linchpin Test 3 3 rft: 21 Wall Ball (9/6kg) 14 HSPU 7 Deadlifts (142.5/92.5kg) ...

A) AMRAP in 7 minutes: 20 Situps 10 DB Power Cleans (2 x 20/15kg) 30m DB Walking Lunge   B) EMOM x 7   5 Hang Power Cleans   C) For time: 400/300m Row 2 minute Plank 400/300m Row   - 7 minute time cap ...

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