Month: February 2013

27th Feb 2013

Warm up Barbell warm up   Skills Thrusters WOD # 1 For time 50 thrusters – 40/25kg   WOD # 2 For time 21-15-9 Push ups – HR Toes to bar   After bash Stretch

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26th Feb 2013

Warm up CrossFit warm up Skills KBS / wall ball WOD  # 1 – Metcon For time 42-30-18 KB Swings – 95/65 Wall ball shots – 20/15lbs WOD # 2 – Skills For time 250 Double unders / 750 (single unders) After bash Mobility

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25th Feb 2013

Warm up Dynamic warm up Skills Push press WOD# 1 – Strength / power Push press 5-5-5-5 WOD # 2 – Hope for Kenya AMRAP in 12 minutes 50 Squats 30 Pull ups 15 Push ups After bash Stretch

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23rd Feb 2013

  Warm up 80 Jump Jacks 3 Rounds of 10 OHS-PVC 10 Sit Ups 10 Back Extensions   Skills Deadlift   WOD – 5 rounds for time 10 Deadlifts – body weight 10 Lateral burpees 20 Hollow Rocks   Afterbash Stretch

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22nd Feb 2013

Warm up Dynamic warm up   Skills Bench press   WOD #1 Bench press 5-5-5-5   WOD #2 AMRAP in 7 minutes 20 Back extn 20 V – sit ups   After bash Stretch

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20th Feb 2013

Warm up 3 rounds 10 Air squats 10 Sit ups 10 Back extn Skills Overhead lunges WOD 3 rounds of 40 Steps overhead walking lunges 30 Pullups 20 Sit ups Afterbash Flexibility

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