Daily WOD

7am Weightlifting 6, 7, 8am CrossFit   A) Thruster 5-5-5   B) "Marco" 3 rft: 21 Pull-Ups 15 HSPU 9 Thrusters (62.5/45kg) ...

A) Alternating EMOM for 12 minutes: Odds - 10 Burpee Box Jumps (24/20") Evens - 10 Alternating DB Snatches B) "Annie" For time: 50-40-30-20-10 Double Unders Situps ...

A) For time: 1000m Run 30 Goblet Squats (24/16kg) 20 Pushups 30 KB SDHP (24/16kg) 20 Pushups 30 Goblet Squats (24/16kg) 1000m Run   B) Optional Extras 4 x 3 - 5 Muscle-Ups  3 x 300m Row 15 Deadball Ground-to-Shoulder ...

0:00 - 8:00 OTM 40 second Row for Cals 8:00 - 12:00 Rest 12:00 - 20:00 Incrementing AMRAP 10m Shuttle Run Burpees Situps or Toes-to-Bar 20:00 - 24:00 Rest 24:00 - 32:00 AMRAP 9 Pull-Ups 12 Box jumps (24/20") 15 KB Swings (24/16kg) https://www.youtube.com/watch?v=Q2ICfmoS5hg      ...

A) E3M for 21 minutes Snatch 10-8-6-4-2-2-2 B) 4 rft: 20 Wall Ball 50 Double Unders - 10 minute time cap https://www.youtube.com/watch?v=dsvJ0nFlt4Y...

7am Weightlifting 6, 7, 8am CrossFit WOD AMRAP in 20 mins: "The Open Test" 50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees to 6" 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups BBF - as above but after the burpees, sub: 20 KB Swings 20 HSPU 10 LH KB...

Superset Pyramid 15-12-9-6-3-6-9-12-15 Push Press Deadlift Click here to compare to 05/08/16 ...

A) Dumbbell Thruster 8-8-8 B) For time: 50 Situps 15 LH DB G2OH (20/15kg) 15 RH DB G2OH (20/15kg) 10 HSPU 2km Run 10 HSPU 15 RH DB G2OH (20/15kg) 15 LH DB G2OH (20/15kg) 50 Situps ...

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