Daily WOD

Happy birthday Paige! 7am session only today   "Loredo" 6 rounds for time: 24 Squats 24 Pushups 24 Walking Lunges 400m Run ...

- Reminder that there is one session only on Saturday at 7am.   For time: 21-18-15 Power Cleans (55/40kg) Box Jumps (24/20") 1000m Run 12-9-6-3 Power Cleans (55/40kg) Box Jumps (24/20") ...

5am Weightlifting with Paige is on today (Thursday) instead of Friday. Gymnastics will be back next week.   Reminder that Saturday is a 7am CrossFit session only.   WOD   A) Alt EMOM for 16 minutes: 5 Strict Presses 10 Toes-to-Bar B) With a 10 minute time cap: 50/40 Cal Row Then AMRAP 2,2,2 / 4,4,4 / 6,6,6 etc Push...

A) Alt EMOM for 16 minutes: 10 Burpees (6") 10 KB Swings (32/24kg) B) For time: 800m Run 30 Situps 40 Double Unders 20 Situps 40 Double Unders 30 Situps ...

7am Weightlifting 6, 7, 8,am CrossFit 9:15am Kids   "3 Wise Men"   "Ben" AMRAP in 4 mins: 5 Hang Snatches (62.5/45kg) 10 Lateral Burpees   Rest 2 minutes   "Beau" AMRAP in 4 mins: 10 Power Cleans (62.5/45kg) 20 Pull-ups   Rest 2 minutes   "Jeremy" AMRAP in 4 mins: 15 Box Jumpovers (24/20") 30 Wall Ball (9/6kg) ...

A) Back Squat 1 RM B) Push Jerk 1 RM C) AMRAP in 5 minutes: 5 Burpees 5 Toes-to-Bar 5 Push Jerks @ 60% ...

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