Month: December 2012

26th Dec 2012

Warm Up Dynamic Warm UP WoD For Time : 5-10-5-10-5-10-5-10 Box Jumps (24″/16″) Kettle Bell Swings (24kg/16kg) Toe-to-Bar Afterbash Dynamic Plank  

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24th December 2012

Foggy Monday Warm Up 2 rounds of 15 static pull ups 15 hand release push ups 15 air squats Skill Toes to bar Kettle bell swing Wall ball shot WOD Neat 21 – 15 – 9 reps for time Toes to bar Burpees Kettle bell swing (24kg / 16kg) Wall ball shots (10kg / 7kg) […]

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17th December 2012

Monday Warm up 3 rounds of 10 sit ups 10 iron cross 10 back extensions 10 scorpions WOD 3 rounds for time 400m run 15 pull ups 30 push ups (hand release) 45 squats After bash Stretch

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12th December 2012

Wednesday CrossFit WarmUp Skill –> Power clean WOD #1 Elizabeth 21-15-9 reps of Power clean (60kg / 40kg) Ring dips (use bands to scale down) 5 minutes rest WOD #2 400 meter run 20 burpees, 50 Double Unders (125 singles) 15 burpees, 40 DU (100 singles) 10 burpees, 30 DU (75 SU) 5 burpees, 20 […]

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4th December 2012

Warm up Barbell warm up Skills Clean and jerk WOD – for 20 minutes Every even minute for 10 minutes 5 clean and jerk – 40/25 kg Every odd minute for 10 minutes 10 Burpees After bash 3 minutes Primal squat

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