Month: August 2015

WOD – 31st August 2015

Warm up Dynamic Skills WOD – AMRAP in 20 minutes Reverse CINDY 15 Squats 10 Push ups 5 Pull ups After bash After bash

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WOD – 29th August 2015

Warm up Dynamic warm up Skills One arm KBS WOD – 5 rounds for time 10 + 10 KB Swings (one arm each) 5 Wall walk 30 seconds hang of pull ups bar After bash Mobility

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WOD – 28th August 2015

Warm up 5 minutes jump rope Barbell warm up Skills Power snatch WOD ISABEL (Bench Mark Girl) For time 30 Power Snatch – 135/95lbs After bash Mobility ———————— Party WOD Team of two AMRAP 4 minutes 14 Hang Power Clean 7  Toes to bar 5 minutes Max rep Burpees      

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WOD – 26th August 2015

Warm up 3 rounds of 10 Burpees 10 Ring rows 10 Butt bridge 10 Hindu push ups Skills Knees to elbow WOD – for time 50-40-30-20-10 reps of KBS – 16/12kg Push ups – HR Finish with 500 singles After bash Work on double unders Stretch

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WOD – 25th August 2015

Warm up Dynamic Skills Push press WOD – for 18 minutes Odd minute – 10 Push press – 95/45lbs Even minute – 7 Burpees After bash Work on double unders Stretch

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WOD – 24th August 2015

Warm up 250 Singles 21-15-9 reps of Squats Sit ups Back extn Then 250 Singles Skills Thruster WOD – Bench mark girl – Fran For time 21-15-9 reps of Thruster – 95/55lbs Pull ups Cap time 10 minutes After bash Stretch and roll

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WOD – 22nd August 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 Knees to elbow After bash Core attack Stretch

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WOD – 21st August 2015

Warm up Barbell warm up Skills Power clean WOD – 1 PR day Power clean 5-5-4-4-3-3-2-2-1-1 reps of WOD – 2 Heavy Kettlbell 10 reps x 5 sets After bash Mobility stretch

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WOD – 19th August 2015

Warm up CrossFit warm up Skills All WOD – Helen with DU (Bench Mark Girl) 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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