Of: Toe to bar 2,4,6,8,10…. Sprint 60m Then 2 Attempts at Max Hollow rock hold Max plank hold No rest between holds, rest as needed between attempts. Post round and reps to scoreboard. -All the best Miranda – From everyone at CFSK-

Floor Press to 8RM Then 2 Rounds for for time 35 Hand release push ups 150 Double unders 400m Sandbag carry (Medium-Heavy) Post 8RM & Time to comments. Sleep, Sleep, Sleep! How artificial lighting and cortisol impact zzz’s

Of: 12 Kettle bell swings (32kg/24kg) 15 Un broken wall ball (9kg/7kg) 12 Pull ups (Chin over verticle plane) Rest 2 Minutes between rounds If wall ball are broken deduct 5 reps from where you were e.g if reps broken at 10 start again from 5 Post fastest and slowest round to scoreboard.

3×3 @ 90% 1rm 3,3,3 Sn Pl Then 1 attempt at each of the following. 30 Calorie row (Strokes) 60m Broad jump (Number of broad jumps) 120 Double unders or 2x single under (Sets) Perform in any order. Goal is to complete each task by performing the fewest strokes/broad jumps/sets as possible. Post weight and [...]

Complete as many reps as possible in 7 minutes of: Burpees Post total reps to scoreboard.

Short shuttle *Head to head WOD Crossfit kids open workout 12.1 3:30 minutes

(Rest day for Open competitors) AMRAP in 3 mins 1 min Rest AMRAP in 6mins 2 min rest For Time 15 Dumbbell deadlift (20kg/15kg) 20 Wall Balls 15 Dumbbell Hang Power Clean 15  Dumbbell Squats 20 Box jumps (24”/20) 15 Dumbbell Push Press 15 Dumbbell Squats 20 Burpees Score number of reps for each AMRAP, and total time. Note: [...]

3×3 (@90%of 1rm) Clean Pull 3,3,3 3 rounds for total time 250 Row 10 Squat Clean Thruster (40kg/30kg) 10 Toes to Bar 1 min rest between rounds Post total time and scaling to comments. CrossFit Games Open 12.1 – Standards & Demo