Month: February 2017

1st March 2017

CrossFit warm up Skills All WOD –Team of two For Time 60 Box Jumps (24/20 in) 60 Pull-Ups 60 Kettlebell Swings (24/16kg) 60 Lunges (Sand bag) 60 Knees-to-Elbows 60 Push Press (65/45lbs) 60 Back Extensions 30 Wall Balls (20/14 lbs) 60 Burpees 60 Double-Unders – each After bash Stretch

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28th February 2017

Dynamic warmup Skills all WOD – 4 rounds of: 30 sec on & 30 sec off rope climb scale version box jumps hammer strike jump bench over toes to bar  Inverted burpees Mountain climbers  Kbs   After bash Stretch

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27th February 2017

Warun up Dynamic  WOD  Cindy Amrap in 20 Minutes  5 Pullups 10 Push Ups 15 Squats  After bash Stretch

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25th February 2017

Dynamic warm up WORKOUT 17.1 For time:10 snatches15 burpee box jump-overs 20 snatches15 burpee box jump-overs 30 snatches15 burpee box jump-overs 40 snatches15 burpee box jump-overs 50 snatches15 burpee box jump-oversM 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. boxTime cap: 20 minutes Scaled  Men use 35-lb. dumbbell and 20-in. box, step-ups. Women use […]

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24th December 2017

WarmupDynamic BB warm up Skills OHS WOD – 1 Overhead squat 3reps x 5 sets WOD – 2 Sumo Deadift 3reps x 5 sets   After bash Core Stretch 

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22nd February 2017

Warm up GDW   Skills WBS Burpee box jump   WOD – for time 60 Wall ball shots – 20/14lbs 30 Pull ups 60 Burpee box jumps – 24/20”   After bash 2 rounds of Plank hold – all out 1 min rest

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21st February 2017

21st Feb  Warm up Dynamic warm up Barbell warm up   WOD – 1 For load Snatch 3reps x 5sets   WOD – 2 AMRAP in 8 minutes 5 pull ups 10 box jumps – 24/20” 15 Knees to Elbow   After bash Stretch  Thanks 

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20th February 2017

CrossFit warm up   Skills CnJ   WOD – Ascending Ladder for 8 Minutes: 3 Clean & Jerk (115/75#) 3 Over-the-Bar Burpees  6 Clean & Jerk  6 Over-the-Bar Burpees  9 Clean & Jerk  9 Over-the-Bar Burpees  12 Clean & Jerk  12 Over-the-Bar Burpees  … and so on, until time expires.   2 minutes rest   […]

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