Month: April 2014

WOD – 19th April 2014

Warm up 5 minutes – 3 rounds of 7 burpees, 7 push ups, 7 pull ups Skills WOD # 1 1 Power clean 3-3-3-3-3 (Heavy) WOD # 2 – Elizabeth (Bench mark girl) 21-15-9 reps of Power clean Ring dips After bash 10 minutes work on double unders    

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WOD – 18th April 2014

Warm up 2 rounds of 150 singles 10 Burpees 10 Butt bridge   Skills Back squats / Deadlifts / Shoulder press WOD – CrossFit total   Find your 1RM Back Squats 1-1-1-1-1 Shoulder press 1-1-1-1-1 Deadlifts 1-1-1-1-1 After bash 10 minutes work on double unders

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WOD – 16th April 2014

Warm up Dynamic warm up Skills Front rack lunges WOD AMRAP 2 minutes Toes to bar 1 minutes rest AMRAP 9 minutes 10 Front Rack Lunges (Barbell – 75/45) 20 Sit sup 1 minutes rest AMRAP 2 minutes Toes to bar   After bash 10 minutes work on double unders

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WOD – 15th April 2014

Warm up CrossFit warm up Skills Front squats / Push Press WOD – EMOTM for 7 Minutes 7 Front squats – 115/75lbs 2 minutes rest EMOTM for 7 Minutes 7 Push press – 115/75lbs 2 minutes rest EMOTM for 7 Minutes 7 Burpees (Double clap) After bash 10 minutes work on double unders  

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WOD – 14th April 2014

Warm up 3 rounds of 15 Air squats 10 Push ups 5 Burpees Skills One arm KB Swings / Push ups WOD Ten rounds for time 10 KB swings – right arm (16/12kg) 10 Hollow rocks 10 KB swings – left arm (16/12kg) 10 Push ups – HR After bash 10 minutes work on double […]

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WOD – 12th April 2014

Warm up  Dynamic Skills  Thruster WOD – DU FRAN  21 Thrusters 50 Double unders / 150 Single unders 21 Pull ups 15 Thrusters 40 Double unders / 120 Single unders 15 Pull ups 9 Thrusters 30 Double unders / 90 Single unders 9 Pull ups After bash  Handstand

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WOD – 11th April 2014

Warm up 5 minutes jump rope Skills Back squats WOD # 1 Push press ( for the rack ) 5×5 WOD # 2  AMRAP 7 minutes 3 Bear complex – 95/55lbs 10 Box jumps – 24/20 lbs Ater bash Handstand work

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