Month: April 2014

WOD – 9th April 2014

Warm up Dynamic warm up Skills All WOD – Team of TWO Tabata KB Swings – 24/16kg 40 seconds on 20 seconds of for 4 minutes 1 Minute rest Tabata Box Step ups ( use one box only) 40 seconds on 20 seconds of for 4 minutes Tabata Alt Lunges 40 seconds on 20 seconds […]

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WOD – 8th April 2014

Warm up CrossFit warm up Skills Front Squats, Deadlifts WOD – for time 15 Deadlifts – 155/115 lbs 15 Burpees 15 Front squats – 115/75 lbs 15 Burpees 10 Deadlifts – 155/115 lbs 10 Burpees 10 Front squats – 115/75 lbs 10 Burpees 5 Deadlifts – 155/115 lbs 5 Burpees 5 Front squats – 115/75 […]

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WOD – 7th April 2014

Warm up  3 rounds of 5 Brupees, 10 Sit ups, 10 Iron cross, 10 Butt bridge Skills  All WOD – Angie ( Bench Mark Girl) For time 100 Pull ups 100 Push ups 100 Sit ups 100 Air squats After bash  Hand stand balance

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WOD – 5th March 2014

Warm up 4 rounds of 25 JnJ 5 Push ups 10 Squats 15 Sit ups   Skills Hang Power snatch WOD – EMOTM for 18 minutes 4 Hang power snatch – 95/65lbs 25 Double unders / 50 Single unders After bash Ring dips / ring balance Mobility

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WOD – 4th April 2014

Warm up Dymic warm up + Barbell warm up   Skills All WOD – Barbell conditioning 5 rounds of (not for time) 3 Power cleans 4 Front squats 5 Push jerk Load # 115/ 85lbs   5 minutes rest 4 rounds of (not for time) 30 seconds work 30 seconds rest for 30 Seconds Primal […]

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WOD – 2nd April 2014

Warm up 5 mins Jump rope 20 Butt kick 20 High knees 10 Butt bridge 10 Sit ups Skills WOD – Team WOD “Team of two” 12-11- 10-9-8-7-6-5-4-3-2-1-2-3-4-5 reps of : Deadlifts – 185/115lbs Burpees over the bar (Lateral) Toes to bar After bash Core attack 3 rounds of 10 V sit ups 10 Leg […]

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WOD – 1st April 2014

Warm up CrossFit warmup Skills All WOD – 10 rounds of 5 Chest to bar pull ups 10 Push ups HR 15 Jumping Air squats After bash Ring dips / ring balance Stretch  

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