Month: March 2015

WOD – 10th March 2015

Warm up 3 rounds of 5 pull ups 10 Butt bridge 10 Pike sit ups 10 Scorpions Skills Wall Ball Shots WOD – Bench Mark Girl – “Karen” 150 reps of Wall Ball Shots – 20/14lbs 3 minutes rest 150 Double unders unbroken *every time you break do 11 burpees   After bash Stretch

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WOD – 9th March 2015

Warm up 5 minutes Jump rope 2 rounds of Barbell warm up Skills Deadlifts and Hand Stand push ups WOD – Bench Mark Girl “Diane” 21-15-9 reps Deadlift – 225lbs Hand Stand Push ups After bash Core attack Congratulations to Brian Shaw! Winner of the 2015 Arnold Strongman Classic

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WOD – 7th March 2015

Warm up  Dynamic warm up Skills OHS WOD – 15.1 Open  Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps […]

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WOD – 5th March 2015

*Only evening classes – morning closed today  Warm up 3 rounds of 5 Burpees 10 Hindu push ups 15 Back extn 2 rounds of Barbell warm up  Skills Front Squats  WOD – 1 Front squats 5-5-5-5-5  WOD – 2 EMOTM for 7 minutes 00:30 seconds KB Swings – 24/16kg 00:30 seconds Rest  Total reps in […]

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WOD – 4th March 2015

Warm up 3 rounds of 10 Squats 10 Push ups 10 Striders 5 Brupees   Skills Power clean   WOD – AMRAP 15 minutes 5 Power clean – 115/75lbs 10 Chest to bar pull ups 15 Laterl burpees – (over the bar)   After bash 3 minutes Primal squats Stretch  

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WOD – 3rd March 2015

Warm up CrossFit warm up WOD – for time – Chipper 60 Push ups – HR 50 Sit ups – weighted – 25/15lbs 40 Burpees 30 Ring dips 20 Box jumps – 30/24” 10 Wall walk   After bash 3 minutes plank Stretch

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WOD – 2nd March 2015

Warm up Dynamic warm up Skills OHS WOD – 3 round for time 100 Double unders 25 OHS – 95/55lbs After bash 30 static pull ups Stretch

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