Month: April 2013

27th Apr 2013

Warm up 400 Mtr Run 3 Rounds of 10 Push Ups 10 Striders   WOD 3 Rounds for time 21 SDHP (40kg/25kg) 14 Ring Dips Afterbash Stretch

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26th Apr 2013

Warm up Dynamic warm up Skills Set stations WOD – Filthy – 50 For time: 50 Box jump (24 inch box) 50 Jumping pull-ups 50 Kettlebell swings (1 pood) 50 Walking Lunge 50 Knees to elbows 50 Push press (45 pounds) 50 Back extensions 50 Wall ball shots ( 20 pounds ball) 50 Burpees 50 […]

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24th Apr 2013

Warm up 3 rounds of 100 singles 10 Push ups 10 Sit ups 10 Back extn   Skills Shoulder press / Push press   WOD Shoulder press  5-5-5-5-5 Push press 3-3-3-3-3 After bash Tabatta Squats

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23rd Apt 2013

Warm up CrossFit warm up Skills Power clean / Clean n jerk WOD – 1 Power clean 3-3-3-3-3 WOD – 2 AMRAP – 10 minutes 10 Clean and jerk – 95/65lbs 10  Burpees   After bash Mobility

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22nd Apr 2013

Dynamic warm up Skill Overhead squats    WOD – For time 50 Push ups – HR 5 rounds of 10 Box jumps – 30/24” 10 Pull ups 10 Overhead squat – 40/25kg Then  50 Push ups – HR   After bash Stretch

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20th Apr 2013

Warm up 5 minutes Jump rope – Single Unders or Double Unders   WOD For time 600 meter run 20 Overhead Sit ups – 10/5kg 600 meter run 40 Toes to bar 200 meter row 60 Hollow rocks   After bash 3 Minutes – Plank hold  

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19th Apr 2013

Warm up 3 rounds of 100 singles 10 Iron cross 10 Scorpion   WOD – I Back squats (rack) 5-5-5-5-5   WOD – II 3 rounds of 15 Box jumps 30 Double unders   After bash Stretch

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