Daily WOD results
2x[2xround the clock lunges, 6xcossack stretch with paused squat between, 4 rig squats, 60s adductor stretch, 60s wrist mobilisation, 30s HS hold]
3x[3drop snatches - low, med, full squat],
3x3 hang squat snatch.
If ok go into doubles Sq Snatch.
7 rounds of:
7 FSq 50/35,
7 KBS 32/24,
7 bar burpees,
3x[6 paused Spider-Man's, 2Sh alt high skips/but kickers, 2x10 steps banded monster walk,
2x6 Bulgarian squats, 3 wall walks, 4 paused GSq,
Build to weight then
8x2 FSq first one is paused, with 8 kips between sets
15min AMRAP of:
12 Sh, roll back and lats,
2x[10 prone broom throughs, 8 alt SL glute extensions, 8 Db squat jumps, 8 stots press, 10 Russian KBS.
5x[3 SDL 4 TGU
Karen.: 150 WB 9/6
Those new to Crossfit do:
4 rpunds of:
10 Ring pull-ups.
2x[2xDD hip complex, 2x8SL Hip ext (ground), 2x6 Bulgarian split squat, 2x4 T's, 10 hang retractions, 5 rig squats.
Work a main lift (including BP) 5x3
Masters WOD 6:
3 rounds for time of:
12 thrusters 52 / 35
6 bar muscle-ups
3 D-ball cleans 65 / 45
OR Feel the Berm:
4 rounds for time of:
600-m berm run
20 burpee box jumps (24 / 18-inch box)"
3x[4 inchworms with side step, 10m Spider-Man crawl, 10m bear crawl, 2min roll back and/or trigger shoulders],
2x[2x4rotate sexy mermaid, 10 monkey taps
5x[3 strict chins, 3 bench press
25 KBS 24/16,
and back down again doing 15 reps. 18 min cutoff.
Daily WOD and Results
This page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts.