Month: December 2013

WOD – 31st December 2013

Gym closed for the evening classes Only morning Warm up 3 rounds of 25 Jumping jack 10 OHS 10 Sit ups 10 Spider push ups 10 Back extn Skills All WOD – for time 30 Burpees 5 Rounds of 10 Deadlifts – Dumbbell 10 Front Squats – Dumbbell 10 Push Press – Dumbbell 15 Burpees […]

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WOD – 30th December 2013

Warm up 5 Minutes Jump rope 3 rounds of 1)      3 Push ups + 6 Burpees + 9 air squats 2)      10 Sit ups + 20 Back extn Skills Work on all the movement and go through scaling options WOD – for time 30 Double unders 20 KB Swings – 24/16kg 30 Double unders 20 […]

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WOD – 28th December 2013

Warm up 3 rounds of 15 squats 10 push ups 5 burpees Skills Wall Ball Shots Toes to bar WOD – for time 25 Wall ball shots – 20/14 lbs 25 Toes to bar 25 Wall ball shots 20 Toes to bar 25 Wall ball shots 15 Toes to bar 25 Wall ball shots 10 […]

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WOD – 27th December 2013

Warm up5 minutes jump ropeBarbell warm up  SkillsPower snatch WOD – 1Power  snatch3-3-3-3-3-3 WOD – 2AMRAP in 7 minutes7 OHS – 75/45 lbs14 Box jumps – 24/20 After bashHip Mobility  

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WOD – 25th December 2013

Warm up 4 rounds of 40 Jumping jacks 20 Air squats 10 Hang clean n jerk – PVCSkills Hang clean n jerk WOD – Christmas Special Every minute for 20 minutes 5 Hang clean and jerk – 115/75 lbs And Double unders ( Single unders) for remaining seconds Total numbers of DU and SU is your score. After bash […]

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WOD – 24th December 2013

Warm up CrossFit warm up Skills Kipping Pull ups Burpees ( technique )WOD 10 rounds for time 12 Burpees 12 Pull ups 5 minutes rest 5 rounds of 10 hollow rocks 10 back extension   After bash Flexibility

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WOD – 23rd December 2013

Warm up Dynamic Skills Power clean Ring Dips WOD – Elizabeth For time 21-15-9 Reps of Power clean – 135/95 lbs Ring dips 5 minute rest 150 Push ups for time After bash Mobility ———————————————————————————————————————– An honest push-up An honest push-up moves slowly from full extension to a point of maximum depth without “reaching” for […]

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