Daily WOD

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Sprint - rest 1 minute ...

A) With 2 x 20/15kg Dumbbells   AMRAP in 8 minutes: 12 G2OH (2 DB) 12 Front Squats (2 DB) 24 Alt DB Snatches (1 DB) 24 Thrusters (2DB) 48 Hang Power Cleans (2 DB) 48 Alt OH Lunges (1 DB. 24 LH, 24 RH)   - workout courtesy of the WODStock online competition   B) With an 8...

Reminder: 5pm CF Kids A) E2M for 7 rounds: 3 Clean and Jerks B) Power "Elizabeth" For time 21-15-9 Power Cleans (62.5/45kg) Ring Dips - 10 minute time cap ...

A) "Christine" 3 rounds for time: 500m Row 12 Deadlifts @BW 21 Box Jumps (20")   B) 7 x 5 HPSU or 7 x 10 KB Alt Push Presses   C) 7 x 5 Weighted Pull-Ups or 7 x 5 Hang Clean Pulls ...

For time: 60 Double Unders 15 Power Snatches (35/25kg) 50 Pushups 15 Power Snatches 40 Situps 15 Power Snatches 30 Wall Ball (9/6kg) 15 Power Snatches 20 C2B Pull-Ups 15 Power Snatches 10 Lateral Burpees ...

A) Partner WOD With 2 x 12/8kg KBs, alternating after each set, AMRAP in 8 minutes: 2 KB Burpee DL 4 KB Clean + Lunge 8 KB Thrusters 16 KB Alt Snatches B) E90S Back Squat 10-7-5-3-1-1-1-3-5-7-10 ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) Power Clean + Push Jerk - build to heavy double   Then   B) "Base" AMRAP in 12 minutes: 8 S2OH (40/30kg) 8 Hang Power Cleans 4 Burpees 8 Front Rack Lunges   or   C) "Summit" AMRAP in 12 minutes: 8 Thrusters (60/40kg) 8 Hang Power Cleans 4 Muscle-Ups 8 Front Rack Lunges ...

  A) E45S for 10 rounds:   2 High Hang Snatches   Then   B) In teams of 3   300 Wall Ball   - rotate every 10 reps   or   C) REMOM for 12 minutes: 10 Strict Dips 10 Strict Pull-Ups 5 Bar M-Ups 40 Double Unders (add 20 reps/rnd) ...

A) 5 x Superset 9 Strict Presses (no racks) 9 Pendlay Rows B) 2 rounds for time: 30 Toes-to-Bar 20 SDHP (45/30kg) 10 Burpee Box Jumps (24/20") Loz, you're doing it wrong. ...

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