Month: January 2014

WOD – 31st January 2014

Warm up 5 minute jump rope Barbell warm up Skills Bench press WOD   Bench press 5×5 Weighted pull ups 5×5 Unbroken Heavy KB swings ( up to 32kg) 10 x 5 After bash Core attack

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WOD – 29th January 2014

Warm up CrossFit warmup   Skills Overhead squats Ring dips WOD  # 1 Over head squats 5X5 WOD # 2 Five rounds for time of 7 Ring dips 14 Toes to bar 21 Double unders After bash Pistol work / wall squats for 10 minutes

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WOD – 28th January 2014

Warm up 3 rounds of 5 Push ups 10 Thrusters – PVC 15 Sit ups Skills WBS / KBS WOD – AMRAP in 20 minutes 10  Wall ball shots – 20/14 lbs 10 Box jumps – 24/20 10 KB Swings – 24/16kg After bash Work on ring dips And Mobility

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WOD – 27th January 2014

Warm up Dyanmic warm up   Skills Deadlifts   WOD – Five rounds of 7 Deadlifts – Body weight 14 Pull ups   After bash Max height box jump (PR)

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WOD – 25th January 2014

Warm up Dynamic warm up Skills F squat, B squats WOD – 5 rounds for time of 10 Front squats – 95/75lbs 20 Sit ups 10 Back squats – 95/75lbs 20 Back extn After bash Handstand balance work for 10 minutes  Stretch

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WOD – 24th January 2014

Warm up 5 minutes jump rope Barbell warm up x 3 rounds Skills WOD # 1 Power snatch 5-4-3-2-1 Power clean n jerk 5-4-3-2-1 Score – total of both the lifts WOD # 2 – Chipper 50 Double unders 25 Split Lunges 40 Double unders 20 Split Lunges 30 Double unders 15 Split Lunges 20 […]

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WOD – 22nd January 2014

Warm up CrossFit warm up Skills All WOD – Five rounds of 00:40 seconds ON, 00:20 seconds OFF Air squats KB swings – 24/16kg Push ups Double unders 1 minutes rest After bash Mobility work – foam roller and Xball.

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