WODs

Jan 24th, 2014

Category: WODs
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Friday: CrossFit Games Open 13.4

As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs  3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9 Clean & Jerks, 135/95 lbs 9 Toes To Bars 12 Clean & Jerks, 135/95 lbs 12 Toes To Bars 15 Clean & Jerks, 135/95 lbs […]

Dec 24th, 2013

Category: Blog
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Tuesday 24th December

  “12 DAYS OF CHRISTMAS” 1 Body weight clean and jerk 2 Deadlift 3 Box jumps 4 Push ups 5 Pull ups 6 Walking lunges 7 Burpees 8 Kettlebell swings 9 Single arm dumbbell or kettlebell snatch 10 Air squats 11 Ring dips 12 Cartwheels

Dec 20th, 2013

Category: Blog
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Friday 20th December

SKILL: Snatch 3-3-3-1-1-1 POWER: 16 Rounds Tabata alt between Toes to Bar Double Under S+C: 16 Rounds Tababt alt between Knee Raise Tuck Jump

Dec 19th, 2013

Category: Blog
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Thursday 19th December

STRENGTH: Deadlift 5-5-5-5-5 (go to a max 5) POWER: 5 min AMRAP 7 Deadlift 50/70kg 3 Shoulder to Overhead 50/70kg S+C: 7 Deadlift 30/40kg 3 Push Press 30/40kg

Dec 18th, 2013

Category: Blog
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Wednesday 18th December

STRENGTH: Power Clean 3-3-3-1-1-1 POWER: 15min AMRAP: 6 Pistol 6 Box Jump 20/24″ 6 Thruster 35/55 S+C: 15min AMRAP: 6 Goblet Squat 12/20kg 6 Box Jump 17/20″ 6 Thruster 25/35kg

Dec 16th, 2013

Category: Blog
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Monday 16th December

POWER: Karen 150 Wall Ball 10ft target 9kg /6kg S+C: 9ft target STRENGTH: Shoulder Press 5×3 (superset with 10 push ups)

Dec 12th, 2013

Category: Blog
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Thursday 12th December

POWER: Push Press 10 -1 (60/40kg) Burpee 1-10 2min Rest Burpee 10-1 Strict Press 1-10 (20/15kg) 2min Rest 2min Max Wall Ball S+C: Weights scaled to 30/40 go to barbell for strict press (Dumbells can be used for scale)

Dec 10th, 2013

Category: Blog
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Tuesday 10th December

SKILL: Kipping Pull Up WoD POWER: 5 Rounds 10 Deadlifts 70/100kg 15 Pull Ups S+C: 5 Rounds 10 Deadlifts 40/60kg 15 Ring Row FINISHER: 90 secs max Double Unders