Month: December 2016

30th December 2016

Warm up GDW + BB warm up Skills All WOD – Bench mark PRs CrossFit total 1 RM – Back squat 1 RM – Shoulder press 1 RM – Deadlift After bash Stretch

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28th December 2016

Warm up GDW Skills KBS WOD – for time 27-21-15 reps of KBS – 24/16kg Burpees Hollow rocks Back extn WOD – 2 .30 sec on .30 sec off x 3 Handstad hold Plank hold Dead hang After bash Stretch

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28th December 2016

Warm up GDW Skills KBS WOD – for time 27-21-15 reps of KBS – 24/16kg Burpees Hollow rocks Back extn WOD – 2 .30 sec on .30 sec off x 3 Handstad hold Plank hold Dead hang After bash Stretch

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27th December 2016

27th Dec Warm up GDW + Barbell warm up Skills Sumo Deadlift WOD – 1 Sumo Deadlift 3-3-3-3-3 WOD – 2 Tabata double unders Tabata box jumps After bash Mobility n stretch

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26th December 2016

26th Dec Warm up GDW Skills All WOD – Bench mark wod Filthy – 50 50 Box Jumps @ 24″ 50 Jumping Pull Ups 50 Kettleball Swings @ 1 pood 50 Walking Lunges 50 Knees to Elbows 50 Push Press @ 45 lbs 50 Back Extensions 50 Wall Ball Shots @ 20 lbs 50 Burpees […]

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24th December 2016

Warm up Dynamic Skills Power clean WOD – 1 Bench Mark Girl – Elizabeth 21-15-9 reps of Power clean – 135/95lbs Ring dips WOD – 2 Core attack After bash  Mobility 

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19th December 2016

 Warm up Dynamic WOD – 1 Bench mark Girl CINDY AMRAP in 20 minutes 5 pull ups 10 push ups 15 squats   WOD – 2 Max height box jump- PR After bash Stretch

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