Daily WOD

We have had a strong interest in the option to run a CrossFit Kids class on Thursday afternoons at 5pm. As this was a new addition to the timetable we needed to wait and see if we had the numbers to justify the timetable change....

4 rounds for time: 25 Push Presses (45/30kg) 400m Run 5 Muscle-Ups 40 Double Unders ...

8am session only. Scaling and substitution options are on the board at the gym to moderate the volume in this workout, particularly on the Deadlifts. "Andy" For time: 25 Thrusters (52.5/37.5kg) 50 Box Jumps (24/20") 75 Deadlifts (52.5/37.5kg) 2400m Run 75 Deadlifts 50 Box Jumps 25 Thrusters - if you have a 10/5kg vest, wear it. ...

7am Weightlifting 9.15am CrossFit Kids 6,7,8am CrossFit Linchpin Test 6 4 rounds for time: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU ...

A) "Isabel" For time: 30 Snatches (62.5/45kg)   B) Partner WOD   With a 14 minute time cap: 120 Double Unders each 60 Cal Row 60 Situps 60 SDHP (40/30kg) 120 Double Unders each ...

A) Clean Pull + Hang Clean Pull + Hang Clean   B) AMRAP in 12 minutes: 15 Box Jumpovers (24/20") 12 Pushups (^Ring Dips) 9 Power Cleans (50/35kg) (^70/50kg) ...

"Rankel" AMRAP in 20 minutes: 6 Deadlifts (102.5/70kg) 7 Burpee Pull-Ups 10 KB Swings (32/24kg) 200m Run ...

E2M Back Squat 5 @70% 3 @ 75 % 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% 5 @ 80% 3 @ 85% 1 @ 90% 15 Front Squats @ 50% of Back Squat 1RM ...

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