Daily WOD

A) E4M x 5 20/16 Calories 8 Hang Power Cleans   B) E2M x 5 8 Deficit Deadlifts  ...

There will be normal classes for "Barbara" at 6, 7 and 8am.   Open 19.3 will be run in 10 minute blocks as groups are ready to go. (also from 5 - 6.30pm)   A) "Barbara" 5 rounds for time: 20 Pull-Ups 30 Pushups 40 Situps 50 Squats   - rest 3 minutes between rounds   Scaling options: 1)...

For time:   80-60-40 Double Unders 40-30-20 Wall Ball (9/6kg) 20-15-10 Pushups   Then 1000m Run 40 SDHP (35/25kg)   then 20 Strict Pull-Ups and/or 40 Calories and/or 40 OHS (35/25kg)   - 10 minute cap for each section ...

CrossFit Kids 5pm - no regular class on at this time.   "Bear Complex"   5 rounds for max load   One round = 7 cycles of the following complex   Power Clean Front Squat Push Press Back Squat Push Press ...

In the style of "The Chief"   - AMRAP in 3 mins for 5 rounds - rest 1 minute between rounds   3 T’n’G Power Snatches (35/25kg) (^50/35kg) 6 Box Jumps (24/20") 9 Situps ...

0 – 10:00 A) 6 rft: 10 KB Swings (24/16kg) 10 Calories   15:00 – 25:00 B) EMOM 5 Renegade Rows 5 Ring Dips   Saturday afternoon at the bar. ...

Weightlifting with Paige is on. A) "Open 19.2" Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bar 50 Double Unders 15 Squat Cleans (weight 1) 25 Toes-to-Bar 50 Double Unders 13 Squat Sleans (weight 2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bar 50...

A) Alt EMOM for 12 minutes:   4 DB Hang Power Cleans + 4 DB Lunges   50 Double Unders   B) E30S x 12 minutes:   3 Power Snatches />...

CrossFit Kids 5pm (no regular class at this time) A) OHS   5-5-5-5-5     B) With a 10 minute cap:   800m Row then AMRAP 10 C2B Pull-Ups 5 DB Thrusters (2 x 20/15kg) 10 Situps   ...

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