Month: December 2015

30th December 2015

5 mins DU 2 rounds of barbell warm up Skills – All WOD – ROY – Bench mark hero 5 RFT 15 Deadlifts – 225/155lbs 20 Box Jumps 25 Pull ups After bash Roll out

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29th December 2015

Warm up 3 rounds of 5-10-15 Burpees, push ups, squats Skills Goblet squats WOD – 5 rounds of 20 Goblet squats 15 Box jumps – 34/20” 20 Sit ups – wts Courtesy – Pradeep Mauraya After bash Practice Hand stand Stretch

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28th December 2015

Warm up 5 minutes jump rope Skills Burpees WOD – J. I. Jane – Bench mark hero workout 100 Burpee pull ups After bash Mobility

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26th December 2015

Warm up Dynamic Skills All WOD – Isometric 7 rounds of .30 Sec L- Hang .30 Sec Hand stand hold .30 Plank with 45/35lbs Plate .30 sec rest between sets After bash Core attack

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25th November 2015

Warm up Dynmaic WOD – For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders After Bash Strtch

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23rd December 2015

Warm up Dynamic Skills Deadlifts WOD – EMOTM for 20 minutes 5 Deadlifts – 185/135lbs ( Odd min ) 10 Push ups – HR ( Even min )   After bash Stretch

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22nd December 2015

Warm up 3 rounds of 10 Samson stretch 10 Iron cross 10 Scorpions 10 Push press 50 JnJ Skills Push Press WOD – 5 Rounds of 7 Push press – 115/75lbs 14 Toes to bar WOD – 2 Work on pistol squats 20 reps each leg After bash Stretch

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21st December 2015

Warm up CrossFit warm up Skills Wall ball shots WOD – Chipper 150 Wall ball shots – 20/14lbs 75 Push ups – HR 50 Sit ups 25 Burpees

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