5pm - CrossFit Kids only Thor’s Day A) 400m Farmer Carry B) Prowler Runs C) Tyre Flips D) 10 Deadball OTS (onto a box) 20m Deadball Hug Carry 10 Deadball OTS E) 15 Calories 20 Single Arm DB S2OH 15 Calories ...
A) - 5 rounds - 2 minutes per round - 1 minute rest between rounds E20S x 3 1 Snatch, then E20S x 3 1 Deadlift B) AMRAP in 10 minutes: 21 Toes-to-Bar 15 Box Jumps (24/20”) 9 DB Thrusters (2 x 15/10kg) ...
E5M x 7 rounds 21/18 Calories 14 KB Swings 7 Bench Presses ...
A) “Karabel” 10 rft: 3 Power Snatches (62.5/45kg) 15 Wall Balls - 20 minute time cap or B) Deadlift "Cindy" (2) AMRAP in 20 minutes: 5 Pull-Ups 3 Deadlifts @ 60% 10 Pushups 3 Deadlifts 15 Squats 3 Deadlifts ...
A) FTD Qualifier 18.1 AMRAP in 7 minutes: 11 Push Presses (50/35kg) 30 Double Unders B) AMRAP in 7 minutes: 200m Row 1 Lap Farmer Carry C) EMOM x 7 3 Weighted Dips ...
5pm - CrossFit Kids class only A) Hang Squat Clean 2 RM B) For time: 30 Hang Squat Cleans (70/50kg) - 3 Muscle-Up buy-in each minute ...
Skills at 7pm - Pushups, Pegboard, Toes-to-Bar A) 0 – 10:00 AMRAP 15 Wall Balls (9/6kg) 100m Run 5 Deadlifts (100/70kg) B) 13:00 – 17:00 EMOM 10 Pull-Ups or 10 Alt DB Snatches C) 20:00 – 30:00 AMRAP 15 Toes-to-Bar 100m Run 5 Burpees (6”) ...
A) E90S x 8 rounds 5 Push Jerks B) E90S x 8 rounds 5 Back Squats ...
RE2M x 3 rounds 1) 50 Double Unders 10 Strict Pull-Ups 2) 10 SDHP 1 minute Plank 3) 50 Double Unders 15/12 Calories 4) 10 Ring Dips 10 Weighted Stepups 5) 10 Bench Presses 20 Situps ...
A) 800m Run 70 Situps 60 Wall Balls (9/6kg) 50 Alt DB Snatches (20/15kg) 40 Pull-Ups 30 Goblet Lunges (20/15kg) 20 Med Ball Cleans 10 Muscle-Ups or B) 1. Deadlift 5 x 8 2. 2 rft: 15 LH KB Push Presses (20/12kg) 15 RH KB Push Presses (20/12kg) 30 Burpee Box Jumps (24/20”) ...
