Month: February 2013

9th Feb 2013

Warm Up Dynamic   WoD      For Time : 50 Air squats 3 rounds of 25 Push ups 20 Sit ups 15 Burpees 50 Air squats   After bash Stretches

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8th Feb 2013

Warm up Barbell warm up   Skills Deadlift   WOD – Deadlift 4-4-4-4-4   After bash Pull ups challenge 5 minutes AMRepP

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6th Feb 2013

5 rounds of 10 Meter shuttle run x 5 30 Butt kick   Skills Overhead Lunges   WOD AMRAP in 15 minutes 20 Overhead lunges – 15/10kg   10 Toes to bar   After bash Hand stand hold or wall walk

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4th Feb 2013

Warm up 3 rounds of 10 Air squats 10 Iron cross 10 scorpions 10 back extn   Skills KBS   WOD For time Five rounds 10 Pull ups 20 KBS – 24/16 kg Finish with 50 HR push ups   After bash Hip mobility

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2nd Feb 2013

Warm up CrossFit warm up    Skills Wall ball shots, Med ball lunges,  Med ball sit ups, Med ball push ups   WOD For time 50 Lunges with med ball 50 Wall ball shots 50 Push ups with med ball (one hand on ball and one on ground  – 25 each side) 50 Sit ups […]

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1st Feb 2013

Warm up Coach’s choice   Skills Push jerk   WOD # 2 Push jerk 3-3-3-3-3   WOD # 2 3 rounds of 100 meter shuttle run (20×5) 50 Split Jumps   Afterbash Stretch

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