22 ROUNDS FOR TIME: (IN TEAMS OF 2) – ALT EXERCISES 13 WBS 7 S/A DEVIL PRESS 9 BOX JUMP OVERS RxD+ (9/6 & 24/20 & 24”) RxD (9/6 & 20/15 &...

2 ROUNDS: 0-5 MINS- AMRAP 5 3 POWER CLEANS 6 DB BENCH PRESS 9 SQUATS 5-10 MINS – AMRAP 5 3 THRUSTERS 6 FRONT SQUATS 9 BURPEES 10-15 MINS...

5 ROUNDS FOR TIME: 25 CALS ROW (AD CALS 30) 20 MB SIT UPS 15 WBS 10 GTOH 5 PULL UPS RxD+ - 9/6 & 60/42.5 RxD – 9/6 & 50/35 SCALED – 6/3 &...

"ITS ALL ABOUT THAT PULL" SNATCH PRACTICE & WARM UP DRILLS FOR TIME: 16 MIN TC 16 T2B / K2E / KR 16 SNATCHES 16 C2B PULL UPS 12 CAL ROW...

Trick or Treat Pick out of Calderon to get your WOD Pick a Trick Coaches Pick Pick a Treat Your Pick The Devils Rejects AMRAP in 20 mins:...

Thank you again for your efforts this week in the box you truly committed to the wods and your feedback has been great. What to look...

7 ROUNDS FOR TIME: 7 HSPU / HR PRESS UPS 7 THRUSTERS 7 K2E / RIG PIKES 7 DEADLIFT 7 KBS 7 BURPEES 7 PULL UPS RxD+ (60/42.5 - 110/80 -...

The 3 Bears 🐻🐻🐻 In teams of 2: 600m Row (split) 6 rounds each of: (40/25) 3 Deadlift 3 Hang Power Cleans 3 Front Squats 3 Push Press 3...

Mikko’s Triangle EMOM x 5 sets 1 min row 1 min AD 1 min Dus / Skips Rest Into Core of steel 5 Rounds for time: 15 V-Up 30 Russian Twist...

Double DT 5 Rounds for time: 24 Deadlift 18 Hang Power Cleans 12 Push Press Weights (42.5/30kg)

Tabata Kelly 20 on / 10 off x 6 sets Shuttle Runs (2 box length) Box Jumps WBS Rest Rest 2 mins Tabata Burpee Fran 20 on / 10 off x 6...

Spewmanji AMRAP in 11 mins: 11 Push Press (50/35) 12 Box Jump Overs 11 T2B 3 mins rest AMRAP in 6 mins: Continue where you left off from...

Just a quick thank you and well done for all your hard work this week and effort you all put into the workouts Next Week (24/10/22) we...

Sundays Strength Session Burgender Warm Up Power Clean Technique WOD 20 min amrap / 10 rounds 200m row 5 power cleans (*heavy load...

Classic CrossFit "Its a hell of a way to spend a ..." 200m - 10 sit ups 200m - 10 press ups 200m - 10 pull ups 200m - 10 squats 200m - 10...

Chipper Intervals In teams of 2: 3 mins working through chipper 1 min max burpees X 8 Sets 100 Dus / 200 Skips 50 DB OH Lunges 50 Disk...

Overhead Squat Practice 10-8-6-4-2 5 x 3 reps Nancy- Ann 5 rounds for time: 20/16 Cals AD or 16/12 Cal Row 15 MB Sit Ups 10 OHS (50/35)

Warm Up Wod AMRAP IN 10 MINS: 10 Squats 15 KB Deadlift (24/16) 20 Shoulder Press (Wooden Pole) Saved by the Bell 🛎 5 Rounds for time: 20...

No Bars here AMRAP in 26 mins: 12 DB Briefcase Lunges 12 DB S/A Hang Clean & Press (ALT) 24 Box Steps 48 Single Skips 12 DB Front Rack...

Fran is that you? 21-15-9 reps Pull Ups Burpees Over Bar Snatches (42.5/30) Rest 5 mins Elizabeth is that you? 21-15-9 reps Cals Ring...