Daily WOD

OTM for 7 minutes:   A) 3 Cleans   B) 5 Burpee Box Jumps (24/20”) AMRAP Calories   C) 10/7 HSPU + 20 Double Unders   or   2 Rope Climbs + 20 Double Unders   or   10 Situps + 6 DB Snatches   - 2 minute transition - complete 7 intervals at each station before rotating ...

"Open 14.4" AMRAP in 14 minutes: 60 Cal Row 50 Toes-to-Bar 40 Wall Ball (9/6kg) 30 Power Cleans (61/43kg) 20 Muscle-Ups   ...

A) 5 rounds of the complex:   2 Presses 4 Push Presses 6 Push Jerks     then   B) Deadlift 8-8-8   or   C) AMRAP in 8 minutes: 8 Pushups 8 KB Swings (24/16kg) 8 Weighted Lunges (24/16kg) ...

3 x Partner WODs   A) AMRAP in 10 minutes: 20 KB Swings (32/24kg) 20 Box Jumps (24/20")   - share reps 50/50   B) AMRAP in 10 minutes: 20 Calories 20 Alt DB Snatches (2 x 20/15kg)   - share reps 50/50   C) 200m Run AMRAP Rope Climbs   - while one partner completes the 200m Run the other partner is completing...

- Various levels of difficulty are presented here. Find the right level for you and maintain that effort across all four rounds.   - 4 rounds - 4 minutes per round - 1 minute rest between rounds   Level 1 AMRAP 10 Burpees 10 Situps 10 Clusters (30/20kg)   Level 2 AMRAP 10 Burpees 10 Toes-to-Bar 10 Clusters (45/30kg)   Level...

CrossFit Kids 5pm (no regular class on at this time)   A) Bench Press 7-7-5-5-3-3-3-1-1-1     B) For time: 21-15-9 SDHP (45/30kg) Ring Dips  ...

For time: 100 Double Unders 20 Pull-Ups 10 Front Squats (80/55kg) 80 Double Unders 16 Pull-Ups 8 Front Squats (80/55kg) 60 Double Unders 12 Pull-Ups 6 Front Squats (80/55kg) 40 Double Unders 8 Pull-Ups 4 Front Squats (80/55kg) 20 Double Unders 4 Pull-Ups 2 Front Squats (80/55kg)   - 20 minute time cap ...

A) Power Clean 3-3-2-2-1-1-1-1-1   B) "Open 11.5" AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg)   Krusher with the Friday 9.30 class.   ...

- The social event will kick off at 3pm, kids welcome. Presentations at 6pm. BYO. We will have the bbq fired up if you want to bring in anything that needs cooking.   A) Alt EMOM for 20 mins:   5 Power Snatches   10 Squats (^Pistols) or 10 Situps (^Toes-to-Bar)     or     C) "Mary" AMRAP in 20 minutes: 5...

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