Daily WOD

(A + B) or C A) Thruster 2-2-2-2-1-1-1-1 B) Box Squat 4-4-4-4-4-4-4-4 C) "Playground" (CT) For time: 1600m Run 21 KB Swings (32/24kg) 21 Goblet Squats (32/24kg) 800m Run 15 KB Swings 15 Goblet Squats 400m Run 9 KB Swings 9 Goblet Squats ...

S1 Clean 2-2-2-2-1-1-1-1 S2 Press 8-8-8-8-4-4-4-4 M1 AMRAP in 12 mins: 12 Deadlifts (45/30kg) (^65/45kg) 12 Push Jerks (45/30kg) (^65/45kg) 12 Situps M2 AMRAP in 12 mins: 24 Double Unders 6 Strict Pull-Ups 6 Strict Ring Dips ...

7am Weightlifting 6, 7, 8am CrossFit Solo or Partner WOD "Luke" For time: 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 Solo - Click here to compare to 17/02/15 Partner option: – Both partners complete...

A) Snatch + OHS + Hang Snatch then B) Snatch Balance 10 x 1 with 2 second pause in squat or C) Alt EMOM for 14 minutes: 8 SDHP or 8 Ring Rows 8 Burpee Box Jumpovers or 4 Man-Makers ...

A) Bench Press 4-4-4-4-2-2-2-2 B) "Scotty" AMRAP in 11 minutes: 5 Deadlifts (145/100kg) 18 Wall Ball (9/6kg) 17 Bar Facing Burpees ...

For time: 2x 200m Run 200m Row 2x 60 Double Unders 20 KB Swings (24/16kg) 2x 20 Wtd Lunges (24/16kg) 20 Pull-Ups 2x 20 Hang Power Snatches (45/30kg) 20 Pushups - 6 minute cap for each couplet ...

Choose between doing both A and B or only "Abbate". A) Push Jerk 2-2-2-2-1-1-1-1 B) Front Squat 5-5-5 or 15-15-15 or C) "Abbate" For time: 1600m Run 21 Clean and Jerk (70/47.5kg) 800m Run 21 Clean and Jerk (70/47.5kg) 1600m Run ...

- Choice of S1 + S2 or S1 + M2 or M1 + M2 S1 Split Jerk 2-2-2-2-1-1-1-1 S2 OHS 4-4-4-4-2-2-2-2 M1 AMRAP in 12 mins: 10 Box Jumps (24/20") 10 Cal Row 10 LH KB Snatches (24/16kg) 10 RH KB Snatches (24/16kg) 10 Cal Row M2 AMRAP in 12 mins: 20 Double Unders 16 OHS (20/15kg) 12 Situps 2 Rope Climbs (bring long...

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