Month: March 2015

WOD – 31st March 2015

Warm up 100 J&J 3 rounds of 10 Butt bridge 10 Iron Cross 10 Scorpions Skills Back squts Toes to bar WOD – EMOTM for 20 Minutes Odd minutes 7 Back squats – 75lbs Even minutes 9 Toes to bar   After bash Core attack Stretch

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WOD – 30th March 2015

Warm up 5 minutes Jump rope 3 rounds of 5 Burpees 10 Push ups 15 Squats Skills Ring dips WOD – 5 rounds of 10 Ring Dips 20 Hollow rocks 30 Back Extn   After bash Hand stand hold

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WOD – 28th March 2015

Warm up CrossFit warm up Skills WOD – Burpee Chipper For time 31 Push ups 15 Burpees 31 Deadlifts – 135/115lbs 15 Burpees 31 Box Jump – 24/20″ 15 Burpees 31 Wall ball – 20/14lbs 15 Burpees 31 Pull ups 15 Burpees   After bash  Stretch

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WOD – 27th March 2015

5 minutes jump rope Barbell warm up   Skills Shoulder press WOD – PR Day Shoulder press 5-5-4-4-3-3-2-2-1-1   After bash Stretch

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WOD – 25th March 2015

Warm up Dynamic Skills Thrusters WOD – for time 15-12-9 reps for time of: 75-lb. thrusters – Burpees      Rest 5 minutes 12-9-6 reps for time of: 95-lb. thrusters Knees to elbow    Rest 5 minutes  9-6-3 reps for time of: 105-lb. thrusters Chet to bar Pull-ups   Post time for each couplet  After […]

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WOD – 24th March 2015

Warm up CrossFit warm up Skills All WOD – 3 rounds of 100 Double unders (300 SU) 21 KB Swings – 24/14lbs 21 Pull ups   After bash L – Hang for 120 seconds Stretch

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WOD – 23rd March 2015

Warm up 3 rounds of 10 OHS – PVC 10 Iron Cross 10 Scorpions 10 Pike sit ups Skills Star Jumps WOD – for time 36-24-12-24-36 reps of Air Squats  Indian push ups  Star jumps    After bash Handstand push ups

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