Daily WOD

CrossFit Kids 5pm A) Snatch   - 20 minutes   B) 10 rft: 20 D-U 5 Toes-to-Bar 5 Pushups   - 12 minute cap ...

Partner WOD   "Whitten" 5 rft: 22 KBS (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees 22 Wall Ball (9/6kg)   - All sets and runs 50/50. One work, one rest. (Solo - 3 rft)   or   "Bergeron Beep Test" (mod partner wod) - see Monday ...

EMOM x 6   A) 7 Deadlifts   B) 5 Hang Power Cleans   C) 3 Jerks   + optional extras   - 10 Situps - 10 Pushups - 30 Double Unders ...

Partner WOD   "Bergeron Beep Test" (mod)   - 1 minute work, 1 minute rest - pick up where your partner left off   AMRAP in 30 minutes: 7 Thrusters (35/25kg) 7 Pull-Ups 7 Burpees ...

7am Weightlifting 9.15am CrossFit Kids 6-9am CF Open 18.2 (Rolling waves. Last heat begins at 8:45am) 6, 7, 8am CrossFit classes also will run as per a normal Saturday CrossFit WOD (6, 7, 8am) - 4 rounds for total reps - 45 seconds per station, 15 seconds to transition - 1 minute...

CF Linchpin Test 12 For time: 400m Run 15 Clean and Jerks (62.5/45kg) 3 Rope Climbs 400m Run 12 Clean and Jerks 2 Rope Climbs 400m Run 9 Clean and Jerks 1 Rope Climb ...

A) With a 12 minute time cap   6 rft: 30 Double Unders 15 Wall Ball (9/6kg) 10 Deadlifts (70/50kg)   B) EMOM x 12   4 Front Squats ...

9 x Superset 7 Bench Presses + a choice of: 10 Burpee Box Jumpovers (24/20") 10 HSPU 10 Ring Dips 10 Pull-Ups 100m Sandbag Run eg. Rounds 1, 2 and 3 - 7 Bench Presses + 10 Burpee Box Jumpovers (each round) Rounds 4, 5 and 6 - 7 Bench Presses + 10 Pull-Ups (each...

AMRAP in 20 mins @ 45/30kg   400m Run + 15 reps per rnd rotating between: SDHP, Hang Power Clean, Push Press, Power Snatch, OHS ...

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