Month: November 2013

WOD – 30th November 2013

Warm up 3 rounds of 10 OHS – PVC 10 Lunges 10 Sit ups 10 Back extn 10 Striders WOD – Bench mark test Fran – 21-15-9 reps of Thruster – 95/65lb Pull ups WOD – 2 Core attack   After bash Flexibility work

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WOD – 29th November 2013

  Warm up Dynamic warm up Barbell warm up Skills 3 positions snatch (High hang power – pocket, Low hang power – Knee, Full power snatch – ground) Front squats WOD # 1 5 rounds of 3 Positions Snatch WOD # 2 Front squats 5-5-5-5-5   After bash L-sit for time 90 seconds + work […]

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WOD – 27th November 2013

Warm up 5 minutes Jump rope Skills Deadlifts Pull ups Toes to bar WOD – team workout Team of two 50 Deadlifts – 185/115 lbs 40 Pull ups 30 toes to bar 40 Deadlifts – 185/115 lbs 30 Pull ups 20 toes to bar 30 Deadlifts – 185/115 lbs 20 Pull ups 10 toes to […]

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26th November 2013

Warm up CrossFit Warm up Skills Clean n jerk / Burpee WOD For time 3/3-6/6-9/9-15/15-18/18-21/21 Clean and jerk – 95 / 65lbs Burpees   After bash Dobule under clinic for 10 minutes

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WOD – 25th November 2013

Warm up 100 singles 3 rounds of 5 Statistic pull ups 10 Air squats 100 singles Skills KBS / Wall Ball Shots / Box Jump WOD – EMOTM for 10 minutes 10 Push ups 20 KB Swings – 24/16kg 5 Minutes rest 3 rounds for time of 20 Wall ball shots – 20 / 14 […]

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WOD – 23rd November 2013

OUT of the BOX Morning Football session Evening Warm up CrossFit warm up Skills All WOD – For time 50 Hollow rocks Then 21-15-9 reps of Box jumps (24/20) and burpees 3 minute rest 21-15-9 reps of Toes to bar and Push ups 3 minutes rest 21-15-9 reps of KB Swings – 24/16kg Weighted Sit […]

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WOD – 22nd November 2013

Warm up Dynamic warm up Skills All WOD – CrossFit Total Back squat, 1rep Shoulder press, 1rep Deadlift, 1rep *Find one rep max of all three in four attempts   After bash 10 minutes work on Double under be DU master

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