Blog

Dec 19th, 2015

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Saturday 19th December 2015

Today’s WOD   “Partner Power Drill” In pairs complete 8 Rounds, 1 partner completes a whole round before switching out. 5 HSPU 10 Power Clean 60.40 15 Burpees 20 KBS 24/16 25 Wallball    

Dec 17th, 2015

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Thursday 17th December 2015

Today’s WOD   1) Squat Clean 6 x High Hang Squat Clean + Hang Squat Clean   2) POWER 4 x Strict HSPU + for competitors 4 x Kipping HSPU   STRENGTH and CONDITIONING 4 x 10 Push Up + 5 Deck Squat      

Dec 12th, 2015

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Reflecting on my first year in Crossfit by Steph Alexander

There are so many aspects in which Crossfit has changed my life I am not sure where to start? I’ll roll back to the beginning – being inspired on holiday in beach WOD with my brother, my sister in law and her family – this was my very first taste of Crossfit. Running in the […]

Dec 9th, 2015

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Wednesday 9th December 2015

Today’s WOD 1) Squat Build to Heavy 3 rep Front Squat   2) EMOM x 12 Min 1: 7 Front Squats 90/60 – no rack (SnC – 50=70% of 3RM) Min 2: 70 Double Unders Min 3: 3-5 Strict C2B Pull-Ups

Dec 7th, 2015

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Saturday 12th December 2015

Today’s WOD   “CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift   You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for […]

Dec 7th, 2015

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Monday 7th December 2015

Today’s WOD   1) OHS 1RM   2) For Time: 21 Power Snatch 60/40 (SnC – 30/20) 21 Burpees over Bar 15 OHS 15 Burpees over Bar 9 Squat Snatch 9 Burpees over Bar

Dec 5th, 2015

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Saturday 5th November 2015

Today’s WOD   For Time: In team of 3   100 cal Row 100 Deadlifts 70/50 80 cal Row 80 Hang Power Clean 70/50 60 cal Row 60 Front Squat 70/50 40 cal Row 40 Push Jerk 70/50 20 cal Row 20 Clusters 70/50   … then it’s Christmas party time! See you all at […]

Dec 4th, 2015

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Friday 4th December 2015

Today’s WOD   With a running clock… a) In 10min Complete 1 mile run + max reps Clean and Jerk 60/40 Rest 3 min b) In 7min Complete 800m run + max reps Power Snatch 52/32 Rest 3 min c) In 4min Complete 400m run + max reps Thruster 43/30

Dec 3rd, 2015

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Thursday 3rd December 2015

Today’s WOD   1) Snatch Balance 3 – 2 – 1 – 1 – 1, Climbing   2) AMRAP 10min: 10 TTB (SnC – v-Ups) 15 Wallball 9/6 10′ (SnC – 9′)

Dec 2nd, 2015

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Wednesday 2nd December 2015

Today’s WOD   1) 21 – 18 – 15 – 12 – 9 – 6 – 3 Front Squat 70/48 (SnC – 55/35) C2B Pull-Up (SnC – Ring Row)   2) Gymnastics Technique 3 RNFT: 10 Strict HSPU 10 Kipping HSPU OR Strength 3 RNFT: 10 Push-Ups 10 DB Press 20 sec Handstand Hold

Dec 1st, 2015

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Tuesday 1st December 2015

Today’s WOD   1) Deadlift 4 x 3   2) For Time: Buy In: 500m Row then 3 RFT: 12 Hang Power Clean 80/55 (SnC – 45/35) 50 Double Unders

Nov 30th, 2015

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Monday 30th November 2015

Today’s WOD 1) 4 RFT: 21 Box Jumps 24/20″ 18 Wallball 9/6kg 10′ (SnC – 9′) 15 KBS 24/16kg (SnC – Russian) 12 Burpees   2) Front Squats 2×8 HAP