Month: February 2013

30th Jan 2013

Warm up CrossFit warm up   Skills Clean n jerk    WOD # 1 Three rounds for time – 10 Clean and jerk  – 40/25kg 15 Box jumps – 24/20”   WOD # 2 AMRAP in 7 minutes 20 Double unders (50 singles) 20 Push ups – HR   After bash Mobility

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29th Jan 2013

Warm up Dynamic Warm up   Skills Front squat, back squat, toes to bar   WOD Four rounds for time of 15 Front squats – 50/30kg  30 Sit ups – ab-mat 10 Back squat – 50/30kg 20 Toes to bar   After bash 3 minutes plank hold Then …. Stretch

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28th Jan 2013

Warm up 3 Rounds of 15 Squats 10 Push ups 5 Burpees   Skills HSPU, KBS   WOD For time 30 HSPU 40 Pullups 50 KB Swings 60 Sit ups 70 DUs   After bash Stretch

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25th Jan 2013

Warm up 3 rounds of CrossFit warm up Skills Bench press WOD – Bench press 5-5-5-5-5 WOD – AMRAP in 7 minutes Bar facing burpees After bash Stretch

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