Month: January 2013

23rd Jan 2013

Warm up Dynamic warm up   Skills Sumo Deadlift High Pull / Push press   WODs – 5 rounds of 10 SDHP – 40/25kg 20 Push press – 40/25kg   Finish this WOD with 100 back extn    After bash Mobility

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22nd Jan 2013

Warm up 3 rounds of 5 burpees 10 Iron cross 10 scorpions   Skills – Double unders / box jump   WODs – For time 100 Double unders 25 box jumps – 20/16 75 Double unders 25 box jumps – 20/16 50 Double unders 25 box jumps – 20/16 25 Double unders 25 box jumps […]

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21st Jan 2013

Warm up 3 rounds for time of 100 singles 10 push ups 10 sit ups 10 back extn   Skills Hang power clean   WOD – for time Four rounds of 50 Air squats 20 Pull ups 10 Hang power clean – 115/75lbs   After bash Flexibility

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19th Jan 2013

Warm Up Dynamic Warm Up WoD For Time : 10-9-8-7-6-5-4-3-2-1 Dumbell Push Press (15/10) BoX Jumps (24’/16′) Pull Ups V-Ups Afterbash Stretch

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18th Jan 2013

Warm up 400 meter run 3 rounds of 10 Air squats 10 Push ups 10 Sit ups   Skills Deadlifts   WOD Deadlifts 5-5-5-5-5   After bash Stretch

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16th Jan 2013

Warm up Group dynamic warm up   Skills KB Swing   WOD – Triplet chipper  50 Push ups – HR 25 Toes to bar 50 KBS – 16/12kg 40 Push ups – HR 20 Toes to bar 40 KBS – 16/12kg 30 Push ups – HR 15 Toes to bar 30 KBS – 16/12kg 20 […]

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15th Jan 2013

Warm up CrossFit warm up   Skills Push press   WOD Three rounds for time of 7 Push press – 115/75lbs 14 Pull ups 21 Burpees   After bash 10 minutes work on Handstand balance.

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