Daily WOD

Gymnastics For time: 50 Kipping HSPU/ 100 Push up (Every time you break 5 strict pull ups/10 ring rows) METCON 12 Min AMRAP: 3 Box jumps 30/24 6 Alt pistols / 18 air squats 9 Pull ups

Strength Back Squat 4-4-4-4-4 METCON 5 Rounds For Time: 6 Squat Snatch 75/50kg 12 Burpees 24 Abmat Sit ups

Teams of 2 5 Rounds For Time: 20 Synchronised Bar Facing Burpees 30 Power Clean 60/40kg 40 Wall Ball 20/14 50 Double Unders  

METCON CFG Open 14.2 Every 3 minutes for as long as possible: From 0-3 minutes: 2 rounds of 10 overhead squats 42.5/30kg and 10 chest-to-bar- pull-ups From 3-6 minutes: 2 rounds of 12 overhead squats and 12 chest-to-bar- pull-ups From 6-9 minutes: 2 rounds of 14 overhead squats and 14 chest-to-bar- pull-ups Same pattern continues a…

Gymnastics Endurance 12 Minute EMOM Min 1: 15/12 Cal Row Min 2: 12 Toes 2 Bar Min 3: 2 Rope Climbs Metcon 5 Rounds For Time: 200m Run 15 Toes to bar 20 Wall Balls 20/14

Strength  5RM Deadlift METCON Level 1/2/3 75 Lateral Box Jump Overs, 24″/20″,20/16,16/12 Every minute, beginning @ 0:00, perform 5 deadlifts, 120/85,100/65, 70/45Kg  

Strength Clean 10×2 Every 90 Seconds METCON 10 Rounds For Time: 5 Front Squat 70/47.5,  55/35, 40/25kg 5 Push Jerk 5 Strict HSPU

Teams of 2 2 Rounds for time: 400m Run (Entire Team of 4) Then Chipper style from here. 30 Box Jump Overs 24/20 30 KBS 24/16KG 30 DU’s Each 30 HR Push-ups 30 Weighted Situps 30 OH lunges

CrossFit Games Open WOD 13.1 17 min time cap 40 burpees, 30 snatches (35/20Kg) 30 burpees, 30 snatches (60/35kg) 20 burpees, 30 snatches (75/45kg) 10 burpees, AMRAP snatches (95/55kg)

Strength 20 Minutes Front Squat 5RM, then 2×5 @ 90% METCON 7 Rounds For Time 7 Power Cleans, 70/50, 55/35, 35/25kg 12 Chest-to-Bar Pullups/12 Pull-ups/12 Jumping Chest to bars or Jumping pull-ups