Month: August 2014

WOD – 30th August 2014

Only Evening, Morning Classes are canceled. Warm up 3 rounds of 10 Push ups 10 Iron cross 10 OH Squats 10 Deadlifts Skills Deadlifts / HSPU WOD – bench mark girl “Diane” For time 21-19-9 reps of Deadlifts – 225 / 135lbs Hand Stand Push ups After bash Mobility

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WOD – 29th August 2014

Happy Birthday CrossFit Himalaya – Happy 4th Party at 8PM Warm up 5 minutes jump rope Barbell warm up x 3   Skills Power snatch WOD – bench mark workout “Randy” For time 75 power snatch – 75/45lbs After bash Kipping pull ups Stretch

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WOD – 27th August 2014

Warm up 3 rounds of 10 Burpees 10 Pull ups 10 Hindu push ups   Skills   Double unders WOD – bench mark girl “Annie” For time 50-40-30-20-10 reps of Double unders Sit ups After bash Flexibility

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WOD – 26th August 2014

Warm up 100 Jumping jacks Barbell warm up x 3 Skills Power clean Ring dips WOD – bench mark girl “Elizabeth” For time – 21-15-9 reps of Power clean – 135 / 95 lbs Ring dips   After bash Work on double unders

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WOD – 25th August 2014

The BEARD WEEK Barbara, Elizabeth, Annie, Randy, Diane 25th Aug 2014 Warm up 5 Minutes Jump rope 3 rounds of 10 Lunges 10  Iron cross 10 Scorpions Skills All   WOD – bench mark girl “Barbara” 5 rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 3 minutes rest   After bash Work […]

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WOD – 23rd August 2014

Warm up CrossFit warm up Skills Wall ball shots   WOD EMOTM for 12 minutes 10 Wall ball shots 5 Push ups – HR 5 minutes rest Work on flexibility After bash 5 minutes Primal squats (With minimum break)

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WOD – 22nd August 2014

Warm up 5 mins stretch 50 Jumping jacks 2 rounds of Barbell warm up Skills Deadlifts WOD # 1 5-4-3-3-2-2-1-1 WOD # 2 AMRAP in 7 minutes Target burpees – 6” (In every rep touch an object 6 inches overhead each)   After bash Primal squats – 3 minutes Mobility

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