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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

Dec 9th, 2013

Category: Blog
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Monday 9th December

STRENGTH/SKILL POWER: Power Clean 4×3 @ 70 % of clean S+C: Practice hang clean using triple extension, then full Power Clean get 3×3 POWER: Push Jerk Max Double S+C: Push Jerk 5×2 (work movement) WoD POWER: 12 min EMOM 40/60 kg 1 Deadlift 2 Power Clean 1 Front Squat 1 Shoulder to Overhead S+C: 30/40kg barbell […]

Dec 6th, 2013

Category: Blog
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CFWS Holiday Hours 2013

Mon Dec 23, 2013 10:30am – 11:30am • CrossFit Class 5:15pm – 6:15pm • CrossFit OPEN GYM Tue Dec 24, 2013 10:30am – 11:30am • CrossFit Class 5:15pm – 6:15pm  • CrossFit OPEN GYM Wed Dec 25, 2013 All day CLOSED Thu Dec 26, 2013 10:30am – 11:30am • CrossFit Class Fri Dec 27, 2013 […]

Dec 6th, 2013

Category: Blog
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Friday 6th December

STRENGTH: Deadlift to 3 RM Gymnastics WOD POWER: 7 Rounds NFT 3 Skin the Cat 6 Pistols 9 Hollow Rock, 12 Double Unders S+C: 7 Rounds NFT 3 Skin the Cat (progression in low rings) 6 Box Squat 9 Hollow Rocks 12 Tuck Jumps

Dec 4th, 2013

Category: Blog
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Wednesday 4th December

  STRENGTH: Floor Press 5 x 5 POWER: 10min EMOM 12 Burpees (odd minutes) 20 Double Unders (even minutes) S+C: 10min EMOM 12 No Push Up Burpee (odd minutes) 40 Single Unders (even minutes)

Dec 3rd, 2013

Category: Blog
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Tuesday 3rd December

POWER: “Schlitz”” 4 Rounds for time: 400m Run 4 Muscle Ups 40 Double Unders S+C: 4 Rounds for time: 400m Run 8 Pull Ups 8 Ring Dips 40 Double Unders  

Dec 2nd, 2013

Category: Blog
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Monday 2nd December

STRENGTH: Front Squat 7×3 POWER: Tabata – 20s work/10s rest 8 rounds each movement: Box Jump 50/60cm Push Press 30/40kg Air Squat Toes To Bar S+C: Tabata – 20s work/10s rest 8 rounds each movement: Box Jump 40/50cm Dumbell Push Press Air Squat Overhead Plate Sit Up 10/20kg A great opportunity for some to start […]

Nov 30th, 2013

Category: Blog
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Saturday 30th November

POWER: 10 min EMOM 2 Power Snatch 3 Overhead Squat 3 Burpees S + C: 10 min EMOM 3 Overhead Squat 20 sec Hollow Hold POWER: 15min AMRAP 5 Goblet Squat 16/24kg 10 Kettlebell Swing 16/24kg 5 Pull Up 10 Burpee S+C: 15 min AMRAP 5 Air Squat 10 Russian Kettlebell Swing 16/24kg 5 Ring […]

Nov 29th, 2013

Category: Blog
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Friday 29th November

MOBILITY: scap mash and trap mash with lacrosse ball,ext rotation banded stretch 15min mobility STRENGTH 5 sets of 3 OHS BOTH: “Michael” 3RFT 800m run 50 back extension 50 sit up Use ab mat

Nov 27th, 2013

Category: Blog
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Wednesday 27th November

Remember to get your tickets for the CrossFit Tour (they will sell out)! Mobility; ankles and hips Warm up; plank holds, box squats, and strict pull ups Strength :Back squat 5×5 WOD POWER: 4RFT 10 power clean 40/60 10 TTB S+C: 4 RFT 10 hang clean (30/40) 10 DB bow tie abmat sit up  

Nov 26th, 2013

Category: Blog
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Tuesday 26 November

STRENGTH: shoulder press 5×5 POWER: For time 10 wall ball (10ft 6/9) 10 OHS (30/40) 20 wall ball 20 front squat 30 wall ball 30 b squat 40 wall ball S+C Reduce weight 20/30, 9ft target FINISHER: 3sets max strict pull ups or ring rows

Nov 25th, 2013

Category: Blog
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Monday 25th November

STRENGTH: deadlift 5×5 POWER: Buy in 50 DUs then 3 RFT 15 thrusters 30/40 15 KBS 16/24 Buy out 50 DUs S+C: Buy in 100 Single Unders Then 3 RFT 15 DB thrusters 15 Russian KBS 12/20 Buy out 100 Single Unders