Month: October 2015

31st October 2015

Warm up Dynamic Skills All WOD – Tabata something else Tabata Pull Up Tabata Push Up Tabata Sit Up Tabata Squat After bash Double unders Stretch

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30th October 2015

Warm up 300 singles 2 x barbell warm up Skills Front squats WOD – Stretch Front squats – 3reps x 5sets WOD – conditioning 4 rounds for time 20 split lunges 30 Double unders After bash Foam roller and stretch

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27th October 2015

Warm up CrossFit warm up Skills Shoulder press WOD – Strength Shoulder press – 3reps x 5sets WOD – Conditioning For time 21-15-9 reps of KBS – 24/14 lbs K2B After bash Stretch

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28th October 2015

Warm up 3 rounds of 100 single unders 10 Ironcorss 10 scorpions 10 butt bridge 10 Thruster – barbell Skills – All Marco – Hero WOD 3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters – 115/75 lb. After bash Stretch

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26th October 2015

Warm up 50 Med ball J&J 3 rounds of 5 Burpees 10 Push ups 15 Sit ups 20 Back extn Skills Power clean WOD – 1 Bench Mark WOD Elizabeth 21-15-9 reps of Power clean Ring Dips WOD – 2 Core attack 3 rounds of 20 Pike sit ups 20 Side bridge 20 Leg raises […]

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WOD – 24th October 2015

Warm up Dynamic warm up WOD – 5 rounds for time 50 Double unders 15 Good morning – 45/35lbs 50 Seconds plank hold After bash Mobility

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WOD – 23rd October 2015

Warm up 300 singles 2 x barbell warm up WOD – Stretch Over Head Squats – 3reps x 5sets WOD – Conditioning 3 rounds of 50 lateral hops 10 Box jumps – 24/20lbs 15 Knees to elbows After bash Hip Mobility

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