Month: November 2012

30 NOV 2012

Warm UP 3 Rounds of 10 x ( Situps, Iron Cross, Back Extensions, Scorpions ) Wod : AMRP in 18 Mins 15 Box Jumps ( 24″/16″) 12 Push Press (50 kg / 35 kg) 9 Toe to Bar Afterbash 3 mins PLANK HOLD

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28 Nov 2012

Warm UP Dynamic Warm Up WoD HELEN 3 Rounds for time of : 400 Mtr Run 21 Kettle Bell Swings (24/16) 12 Pull Ups AfterBash Stretch  

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21st November 2012

Wednesday Dynamic WarmUp Skill –> DeadLift WOD 21 – 15 – 9 reps for time DeadLift (85kg / 65kg) PullUps Burpees AfterBash –> Stretching

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20th November 2012

Tuesday Warm Up 3 Rounds of 15 Squats 10 PushUps 5 Burpees Skill – Shoulder Press WOD EMOTM for 16min 10 Shoulder Press (35kg / 25kg) – Odd min 10 Box Jumps (24″ / 20″) – Even min After Bash Shoulder Mobility

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17th November 2012

Saturday Dynamic WarmUp WOD 2 Rounds for Time 25 Front Squats (50kg / 30kg) 50 PushUps 25 Back Squats (50kg / 30kg) 30 Toes to Bar After Bash – Stretch

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16th November 2012

Friday – WorkOut After a Long Diwali Break CrossFit WarmUp WOD 3 rounds for time 7 DeadLifts (Body Weight) 14 Burpees 21 PullUps 50 Double Unders (100 Singles) After Bash Full Body Stretch Thanks for the T-Shirts Katy, hope to see you again.

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8th November 2012

Thursday –> Rest Day Take a rest day…cause there’s a benchmark CrossFit girl in store for tomorrow.

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7th November 2012

Wednesday Warm up 3 rounds of 40 jump jacks 10 sumo dead lift high pull (PVC) 10 Sampson stretch Skill –> Sumo dead lift high pull WOD 5 rounds for time 200m run 10 SDHP (45kg, 30kg) 10 toes to bar After bash Foam roller mobility

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6th November 2012

Tuesday WOD 4 rounds for time 10 over head squats (50kg, 35kg) 50 double unders (120 singles) After bash Full body stretch

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