Month: March 2013

30th Mar 2013

Warm Up 3 Rounds 15 Wall Ball Shots 15 Thrusters – PVC 10 Striders WoD – I Heavy Thrusters 3 – 3 – 3 – 3 – 3 – 3 – 3 WoD – II 4 Rounds for Time of : 25 Push Ups 25 Floor Wipers (with Barbel) After bash Stretch

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29th Mar 2013

Warm up Crossfit warm up WoD – I Back Squats 5 – 5 – 5 – 5 WoD – II 13.4 7 minute AMRAP of: 3 Clean and jerk (60kg/40kg) 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 […]

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26th Mar 2013

Warm up 2 Rounds 60 Foot tapping on Med Ball 15 Front Squats 10 Striders Skills Power snatch WOD # 1 –EMOTM for 10 minutes Even minutes – 7 Burpees – six inches jump Odd minutes – 7 Front squats – 20/15kg bar 5 minutes rest   WOD # 2 – AMRAP in 5 minutes […]

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25th Mar 2013

Warm up Dynamic warm up Skills KB swings Push ups – hand release   WOD – for time 50 Pull ups 30 KB Swings – 24/16kg 30 Push ups – HR 20 KB Swings – 24/16kg 20 Push ups – HR 10 KB Swings – 24/16kg 50 Pull ups   After bash GHD sit ups […]

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23rd Mar 2013

Warm up 3 rounds of 10 x 5 Shuttle Run 10 Push ups 10 Sit Ups Skill Overhead Squats   WOD –  AMRP in 20 Mins 10 Overhead Squats (35kg/20kg) 10 Burpees   After bash Stretch

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22 Mar 2013

Warm up 3 rounds of 100 jump ropes 10 iron cross 10 scorpions Skill Wall ball shots / Double Unders / Muscle Ups   WOD – 13.3   AMRP in 12 Mins 150 Wall Balls Shots (20 Lbs / 15 Lbs) 90 Double Unders 30 Muscle Ups   After bash Stretch  

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