Month: April 2017

1st May 2017

Warm up  Coaches choice  Skill  All WOD – Two sisters (Fran and Elizabeth) For time  21-15-9 reps of  Thrusters – 95/65lbs Pull ups  Power clean – 135/95lbs Ring dips   (Cap time 30 minutes) After bash  Stretch

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28th April 2017

Warm up Dynamic warm up   Shoulder press / back squats WOD – Bench Mark Hero – Josh 21 Overhead squats -95/65lbs 42 Pull-ups 15 Overhead squats 30 Pull-ups 9 Overhead squats 18 Pull-ups   After bash Stretch

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26th April 2017

Warm upDynamic warmup Skills Power snatch WOD – 1 Power snatch (no dropping allowed) 3-3-3-3-3 WOD -2 (Bench mark WOD – RANDY) For time 75 power snatches with 75lbs After bash Mobility

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24th April 2017

GDW  Skill  C&J  WOD – 1 6-9-12- 15 -12-9-6 reps for time of: Burpees over the bar Clean and Jerk – 115/75lbs Chest-to-bar pull-ups WOD – 2 Workout on Double unders  After bash Stretch

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22nd April 2017

Warm up Dynamic   Skills All   WOD – Tabata something else  Tabata Pull Up C2B Rest 01:00 Minute Tabata Push Up – Close hands Rest 01:00 Minute Tabata Sit Up – MED Ball  Rest 01:00 Minute Tabata Goblet Squat – 16/12kg KB  After bash  Double unders  Stretch

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21st April 2017

21st AprilWarm up CrossFit warm up Skills Deadlifts / toes to bar WOD – 1 Death By Deadlift ( 225/135#) 1st Minutes 1 Deadlfit 2nd Minutes 2 Deadlifts Go on until fail 5 minutes rest Death by Toes to bar 1st Minutes 1 Toes to bar 2nd Minutes 2 Toes to bar Go on until […]

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19th April 2017

Barbell warm upSkills OHS WOD -1 Push Press   3-3-3-3-3 WOD -2 AMRAP in 9 minutes 0-3 minutes 5 Shoulder press – 75/55lbs 5 Chest to bar pull ups 3-6 minutes 10 Shoulder press – 75/55lbs 10 Chest to bar pull ups 6-9 minutes 15 Shoulder press – 75/55lbs 15 Chest to bar pull ups […]

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