Month: May 2012

31st May 2012

Thursday — Rest day — recover for the strength training stored for Friday.

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30th May 2012

Wednesday — Maneck’s birthday Warm up 100 jump rope 3 rounds of 5 Burpees 10 OHS 10 Sampson stretch WOD The Chief 3 Power Clean (135/95lbs) 6 push ups 9 squats AMRAP for 3 minutes then 1 minute rest. Repeat total 5 such cycles and note down total complete rounds at the end of each […]

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29th May 2012

Tuesday Warm up 200 jump rope 50 KBS (12kg, 8kg) 30 iron cross 20 striders WOD AMRAP in 18mins 10 thrusters (20kg, 15kg) 10 wall ball shots (10kg, 7kg) After Bash Stretching

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28th May 2012

Monday   Warm up 3 rounds of 10 OHS (PVC) 10 iron cross 10 Scorpions   WOD The Chipper 50 pull ups 50 KBS (24kg, 12kg) 50 push ups 50 box jumps (24″, 18″) 50 double unders 50 over head lunges (15kg, 10kg) For time   After bash 3min plank hold Floor stretching

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27th May 2012

It’s Sunday and last night the CFH team was out late celebrating our “Chota coach’s” birthday. So today is rest day…we love to workout, but rest is necessary to. Eat, sleep and go out…see you all on Monday.

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25th May 2012

Fridays are strength workout days at CFH Warm up 200 jump rope 3 rounds of 10 wall ball shots 10 OHS (PVC) 10 Sampson stretch WOD CrossFit Total Back Squat 1-1-1-1 Dead Lift 1-1-1-1 Shoulder Press 1-1-1-1 After Bash Keep all the weights, bar bells and stands back to there places plus work at chest […]

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24th May 2012

Thursday’s are rest days at CFH. Go for a run if you still feel like exercising those muscles a little. Rest Day 🙂

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23rd May 2012

Wednesday Warm up 3 rounds of 30 jumping jacks 10 striders 10 over head squats (PVC pipe) WOD 50 Burpees, 25 Push press (40kg) 35 Burpees, 20 push press 20 Burpees, 15 push press For time After Bash 3 rounds of max pull ups

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22nd May 2012

Tuesday Warm up 200 jump rope 3 rounds of 10 wall ball shots 10 sit ups 10 back extensions   WOD 5 rounds of 10 dumbell thrusters (15kg) 20 box jumps (24″) for time   After Bash 20 ring dips  

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21st May 2012

Monday    Warm up 100 Double unders (300 Single) Skill – Kettle Bell Swing, Over Head Squats   WOD 21-15-9 repetitions of Over Head Squats (40kg) Kettle Bell Swing (24kg) For time   After Bash 50 Sit ups 50 Back Extensions  

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