Month: November 2014

WOD – 29th November 2014.

Morning class shifted to Dear Park for out of the box WOD, due to Radhaswami Satsang Traffic. —————————————————————————————————————— Evening Classes Warm up Dynamic warm up Skills Ring dips WOD – EMOTM for 20 minutes Odd minutes – 10 Ring Dips Even minutes – 30 Double under After bash Work on weakness Stretch  

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WOD – 28th November 2014

Warm up 5 minutes jump rope Barbell warm up Skill Snatch complex WOD – 1 5 sets of 1 Hang snatch + 1 Power snatch + 1 squat snatch WOD -2 3 rounds of 15 Burpee push ups (do push ups to get up in burpee) 15 KB swings – 24/16kg After bash Full body […]

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WOD – 26th November 2014

Warm up CrossFit warm up Skills OHS WOD – Hero workout – JOSH For time 95 pound Overhead squat, 21 reps42 Pull-ups95 pound Overhead squat, 15 reps30 Pull-ups95 pound Overhead squat, 9 reps18 Pull-ups   After bash Stretch

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WOD – 25th November 2014

Warm up 100 double unders / 300 single unders 3 rounds of 5 Burpees, 10 Push ups, 15 Butt Bridge   Skills Power clean   WOD – for time 21-15-9 reps of Power clean – 135/95lbs Burpee box jump – 24/20” Toes to bar   After bash Handstand balance Mobility  

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WOD – 24th November 2014

Warm up 100 Jumping jacks 21-15-9 reps of Push ups Lunges Sit ups   Skills Golblet squats – Kettlbell Wall walk Push press   WOD – 1 Three rounds for time 30 Golblet squats with 16/12kg Kettlbell 5 Wall walk 15 Push press – 95/55lbs   WOD -2 For time 30 Static pull ups After […]

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WOD – 22nd November 2014

Warm up Dynamic warm up   Skills All   WOD – Cindy with DU AMRAP in 20 minutes 5 Pull ups 10 push ups 15 squats 20 double under (20 single under)   After bash Core attack 

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WOD – 21st November 2014

Warm up 5 minutes jump rope Barbell warm up x 2 Skills Hang squat snatch WOD # 1 Hang squat snatch 3-3-3-3-3- WOD -2 AMRAP in 7 minutes Burpees After bash Stretch

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