Month: September 2014

WOD – 30th September 2014

Warm up 3 rounds of 50 Jump jack 10 Striders 10 Squats 10 Iron cross 10 Butt bridge   Skills All   WOD – 1 AMRAP 4 minutes 10 Burpees 10 Lunges 10 Sit ups   WOD – 2 Back squats 5-5-5-5-5-   After bash Hand stand hold Mobility  

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WOD – 29th September 2014

Warm up  Dynamic warm up  Skills  All    “The Chief“ Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.   After bash  Stretch   

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WOD – 27th September 2014

Warm up Dynamic Skills All WOD – Tabata intervals of ( 8 rounds – :20 work / :10 rest) 1)      KB swings – 24/16kg 2)      Air squats 3)      AB mat sit ups (Set 3 stations – 1), 2) and 3) rotate between the intervals)   After bash Work on weaknesses And mobility

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26th September 2014

Warm up 50 Jumping jacks 10 Iron cross 10 Scorpions 10 Butt bridge 2 rounds of Barbells warmup Skills Thrusters WOD – Death by Thruster 1st Minute 1 rep of Thrusters 2nd minute 2 reps of Thrusters 3rd minute 3 reps of Thrusters Until failure Rx’d weight – 95/65 lbs 5 minutes rest Core attack […]

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WOD – 24th September 2014

Warm up CrossFit warm up Skills Jump squats and burpees WOD – 3 rounds of 4:00 minutes AMRAP 8 Push ups – HR 10 Jump squats 12 Burpees 1:00 minute rest (Score total rounds in 3 cycles) After bash Stretch and mobility

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WOD – 23rd September 2014

Warm up 5 mins jump rope 2 rounds of barbell warm up   Skills All   WOD – #1 Overhead squats 3-3-3-3   WOD – #2  For time 21-15-9 reps of Overhead squats – 75/45lbs Toes to bar   After bash Mobility  

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WOD – 22nd September 2014

Warm up Dynamic warmup   Skills All   WOD – For time 75 Wall ball shots – 20/14lbs 30 Power clean – 95/55lbs 15 Chest to bar pull ups   After bash Stretch  

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