Month: January 2016

1st Februar 2016

Warm up 3 x 10 Lunges, ohs, striders, back extn. Skills All WoD – for time 100 push ups 5 rounds of 15 Box jumps – 24/20″ 12 burpees 9 knees to elbow. Finish with 100 lateral hops. After bash Foam roller and stretch  

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WOD – 30th January 2016

Warm up 5 minutes jump rope 2 rounds of Barbell warm up Skills Power clean WOD – Bench Mark workout – “The Chief“ Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 Squats Rest 1 minute. Repeat for a total of 5 cycles. After bash Stretch

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29th January 2016

Warm up 5 minutes jumprope 2 rounds of barbell warm up Skills Push press WOD – PR day Push Press 5-5-4-4-3-3-2-2-1-1-1 After bash Mobility – Shoulder and legs

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27th January 2016

Warm up 3 rounds of 50 J&J 50 High Knees 50 Butt kick 10 Iron cross, 10 Scorpion Skills KBS WOD – Bench Mark Girl – HELEN 3RFT 100 Double unders 21 KBS 53/35 12 Pull Ups After bash Core attack Stretch

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WOD – 25th January 2016

25th Jan Warm up CrossFit Skills All WOD – Bench Mark WOD – THE SEVEN 7 Rounds for time: —– 7 HSPU 7 Thrusters 95/55lbs 7 Knee To Elbow 7 Deadlifts 135/95 7 Burpees 7 KBS 24/16 7 Pull Ups After bash Stretch  

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23rd January 2016

Morning – OUT OF THE BOX   Evening – Warm up Dynamic Skills HSPU WOD – 5 rounds of 7 Burpee box jumps 14 Pull ups 21 Goblet squats – 16/12kg After bash 3 rounds of 1 minutes plank hold 20 Pike sit ups 20 Back extn    

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22nd January 2016

Warm up 5 mins jump rope 2 rounds of barbell warm up Skills Deadlift WOD – PR day Deadlifts 5-5-4-4-3-3-2-2-1-1-1 After bash Stretch – legs, shoulder, lower back

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