Daily WOD

For time:   120 Double Unders 60 Squats 30 Push Presses (45/30kg)   2 x 60 Double Unders 30 Squats 15 Push Presses   3 x 40 Double Unders 20 Squats 10 Push Presses   BBF - sub Pushups for PP ...

A) Ring Row 5 x 8   B) Ring Dips 5 x 8   C) With a 10 minute cap: 800m Row Then AMRAP 10 RKBS (24/16kg) 10 Wtd Lunges (24/16kg) 10 Toes-to-Bar   ...

A) Clean - 15 minutes   then   B) “King Kong” 3 rft: 1 Deadlift (206/145kg) 2 Muscle-Ups 3 Cleans (113.5/80kg) 4 HSPU   or   B) “Jeremy” For time: 21-15-9 OHS (45/30kg) Burpees ...

"WOOD" 5 rft: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) - 1 minute rest between rounds ...

3 x 5 min AMRAPs A) 5 DL @ 70% 35 D-U B) 10 LH DB G2OH (20/15kg) 10 RH DB G2OH (20/15kg) 20 Pushups C) 20 Situps 20 Pull-Ups ...

“Artie”   AMRAP in 20 minutes: 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...

A) Hang Clean 1 RM   B) 4 rft: 50 Double Unders 10 Deadlifts (100/70kg) 10 HSPU ...

CrossFit Kids 5pm (no regular class on at this time)   Partner WOD   AMRAP in 20 minutes:   "Luke" 400m Run 15 Clean and Jerk (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Ball (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run   - share work 50/50 - if you finish under...

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