Month: July 2014

WOD – 30th July 2014

Warm up 2 rounds of 50 Jump jacks 10 squats 10 push ups 10 sit ups 10 back extn   Skills Deadlifts WOD – 1 Deadlift 5×4 WOD – 2 4 rounds for time of 10 Deadlifts – 155/115 20 Wall ball shots – 20/14 lbs   After bash Mobility work

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WOD – 29th July 2014

Warm up 5 mins Jump rope 2 rounds of 10 Lunges 5 Buprees 10 Push ups 5 Buprees   Skills Power clean   WOD – 4 rounds of 7 Power clean – 115/75lbs 21 Air squats 14 Burpees 5 mins rest 3 rounds of 10 Leg raises 20 Weighted sit ups – 15/5 lbs 1 […]

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WOD – 28th July 2014

Warm up  Dynamic warm up Skills Push press  / KB Swings WOD – 1  Push press 5reps x 4sets WOD – 2  AMRAP – 15 5 Pull ups 10 Push ups 15 KB Swings – 16/12 kg 20 Double unders   After bash Mobility

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WOD – 26th July 2014

Warm up 2 rounds of 50 Jumping jacks 10 Striders, 10 Ironcross, 10 scorpions Barbell warm up Skills Shoulder press Right dips   WOD – 5 rounds of 10 Shoulder press – 75/45lbs 10 Pistol (5 each legs) 10 Sumo Deadlifts high pull – 75/45lbs 10 Ring dips   After bash Mobility and stretch

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WOD – 25th July 2014

Warm up 5 minutes jump rope 2 rounds of 10 squats, 10 push ups, 10 sit ups, 10 scorpions Skills All Understand Tabata   WOD – Tabata this20 seconds “work” and 10 seconds “rest” for 8 intervals ( 4 minutes each) Tabata Pull Up1 minutes rest Tabata Push Up1 minutes rest Tabata Sit Up1 minutes […]

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WOD – 23rd July 2014

Warm up CrossFit warm up WOD – 1 Overhead squats 5reps x 5 sets WOD – 2 Grace from hang 30 Hang clean and jerk – 115 / 75lbs After bash Pistol Full body stretch

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WOD – 22nd July 2014

Warm up 3 rounds of 30 Butt kick 10 Striders 30 High knees Skills Wall ball shots, KBS, WOD – Team of 2 AMRAP 25 minutes 50 Wall ball shots – 20/14lbs 50 K B Swings – 24/16kg 50 Double unders (150 SU) After bash Mobility / stretch

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