Daily WOD

A) Snatch - 15 minutes - singles   Then   B) For time: 21-15-9 Hang Power Snatches (35/25kg) Toes-to-Bar Burpees (6") ...

Linchpin Test 1   For time:   400m Run   Light "Fran"   400m Run   Light "Fran"   400m Run     Light "Fran" = 21-15-9 Thrusters (35/25kg) Pull-Ups ...

- Nominations for the in-house championships close tonight. I have reduced the male Intermediate S2OH weight to 47.5kg.   A) Clean and Jerk - 15 minutes - singles   B) Death by Clean and Jerk (60/40kg) https://www.youtube.com/watch?v=ME91c_-jMQg...

Happy birthday Ian! * Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. 7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit "Viola" AMRAP in 20 minutes: 400m Run 11 Power Snatches (45/30kg) 17 Pull-Ups 13 Power Cleans (45/30kg) ...

* Nominations for the in-house championships (held on Saturday, Nov 25) close this coming Monday, 7pm. A) Power Snatch 1-1-1-1-1-1-1-1   B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40) 10 M-Ups ...

Linchpin Test 6 4 rounds for time: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU  ...

0:00 - 4:00 AMRAP in 4 minutes: 12 Alt DB Snatches (1 x 20/15kg) 3 Muscle-Ups (or 1 Rope Climb or 6 T2B)   6:00 - 20:00   Alt EMOM:   6 Strict Presses   12 KB Front Rack Lunges (2 x KB)   22:00 - 26:00 Continue AMRAP ...

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