Month: June 2013

WOD – 29th June 2013

Warm up Dynamic warm up Skills Deadlifts, Toes to bar WOD – for time 21 – 15- 9 reps of Deadlifts – 185/115 Toes to bar Push ups   After bash 100 hollow rocks And Stretch

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WOD – 28th June 2013

Warm up 5 rounds of run 3 rounds of Cindy (5 pull ups, 10 push ups, 15squats) Skills WOD # 1 Back squats 5-5-5-5-5 Over head squats 5-5-5-5-5 WOD # 2 6 minutes AMRAP 12 Back extn 12 Sit ups After bash Stretch

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WOD – 26th June 2013

Warm up CrossFit warmup Skills KB swings WOD For time 21 KB swings – 24/16 kg 21 Pull ups 200 meter run 15 Kb swings 15 Pull ups 200 meter run 9 Kb Swings 9 Pull ups 200 meter run (evening guys  can do 10 shuttle runs instead of 200 run)   After bash Set […]

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WOD – 25th June2013

Warm up Dynamic warm up Skills Clean n jerk WOD # 1 EMOTM for 10 minutes 5 clean n jerk – 115/75 lbs   WOD # 2 Tabata Push ups 20 seconds on, 10 second off for 4 minutes After bash Stretch

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WOD – 24th June 2013

Warm up 3 rounds of 10 Lunges 10 Push ups 10 Sit ups 10 Back extn Skills One arm KBS WOD – 3 rounds for time 20 Box jumps – 24/20” 30 One arem KB Swings (15 each) –16 / 12kg 20 Burpees 30 Double under (60 singles)   After bash Primal squats – 3 […]

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WOD – 22 June 2013

Warm up Barbell warmup Skills Back squats. Bear complex WOD –  Back squats 5-5-5-5-5 Bear complex – 40kg – 5 rounds for time.   After bash Stretch  

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WOD – 21st June 2013

Warm up Dynamic warm up Skills Push press, front squat, hang power clean WOD For time 50 Push ups 50 Push press – 95/65lbs 50 steps lunges 50 front squats – 95/65lbs 50 Sit ups 50 hand power clean – 95/65lbs   After bash Stretch

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