Daily WOD

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 ...

10 rounds for time: 30 Double Unders 20 Squats 10 Pushups 5 Strict Pull-Ups 100m Run ...

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "WOOD" 5 rft: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (42.5/30KG) 10 Thrusters (42.5/30kg) 1 minute rest ...

A) With a 15 minute time cap:   40 KB Swings (32/24kg) 30 Double Unders 30 Toes-to-Bar 30 Double Unders 20 Wall Ball (9/6kg) 30 Double Unders 10 Clean and Jerk (80/55kg) 30 Double Unders   AMRAP Muscle-Ups B) Front Squat 7 - 7 - 7 - no racks   ...

- Solo or Partner WOD - If working with a partner share reps equally and complete each run together. - Scaling options: 1 round for time; AMRAP in 30 minutes; 2 rounds for time at half the number of reps - 45 minute time cap   "Crain"   2 rounds for time:   34...

A) 5 x Superset   4 Push Jerks 8 Hang Cleans   B) AMRAP in 10 minutes: 10 Toes-to-Bar 10 LH KB Snatch + Lunge (24/16kg) 10 RH KB Snatch + Lunge 20 Second Tuck Support Hold ...

A) OHS 4 - 4 - 4 (2 second pause in squat) B) With a 15 minute time cap: 600m Row 5 Rope Climbs (bring shin protection) Then AMRAP 100 Double Unders 30 Hang Snatches (35/25kg) (^50/35kg) 20 Ring Dips ...

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