Month: May 2013

WOD – 21st May 2013

Warm up Dynamic warm up Skills Wall ball shots WOD – for time 5 burpees 10 wall ball shots 10 burpees 20 wall ball shots 15 burpees 30 wall ball shots 20 burpees 40 wall ball shots   After bash Toes to bar / knees to elbow skills (kipping style)

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WOD – 20th May 2013

Warm up CrossFit Warm up Skills Double under practice WOD – CINDY – DU AMRAP in 20 minutes 5 Pull ups 10 Push ups 15 Squats 20 Double under (40 singles)   After bash Partner carry 20 yeards x 5 sets

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18th May 2013

Warm up 2 rounds of 200 Mtr Run 10 Air Squats 10 Iron cross 10 Scorpions   Skills Dumbbell – DL, Hang clean, Push press, Squats   WOD  Five rounds of (not for time) 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats   Note – Increase the load in […]

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17th May 2013

Warm up Dynamic Warm Up   Skills Back and Front squats   WOD Front squats 5-5-3-3-1-1 (PR set)   Front squats 5-5-3-3-1-1 (PR set)   After bash 50 Push Ups

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15th May 2013

Warm up Dynamic warm up Skills Over the box jumps KBS WOD 5 Rounds of 10 Over the box jumps 15 Knees to elbow 10 Burpees 15 KB swings – 24/16kg   After bash Kipping pull ups

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14th May 2013

Warm up 3 rounds of 100 singles 10 Iron cross 10 scorpions Skills All – ROM   WOD – Barbara (bench mark WOD) Five rounds for time 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 3 minutes rest between each of 5 rounds Cap time – 40 minutes   After bash Stretch

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13th May 2013

Warm up 21-15-9 Push ups, Lunges Sit ups Skills Deadlifts WOD – I for time 21-15-9 reps of Deadlifts – body weight Box jump – 30/24” WOD – II For 10 minutes Do 20 Push ups and max DU in 1 minute 30 seconds rest (Do 20 push ups fast and max reps of DU […]

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