Month: June 2017

30th June 2017

Warm upDynamic  Skill All WOD – Chipper For time 10 Power clean 20 push-presses 30 kettlebell swings 40 Push ups – HR 50 Sit ups  40 Push ups – HR 30 kettlebell swings 20 push-presses 10 Power clean  Rx – 95/55lbs   After bash Stretch

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28th June 2017

Warm upDynaic  Skill Power snatch   WOD – 5 rounds for time 10 Power snatch – 95/55lbs 60 DU   After bash Core attack Stretch

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27th June 2017

Warm up Dymaic  Skills DU WOD – 1 AMRPA in 20 minutes 20 DU 15 Squats 10 Push ups 5 Pull ups   After bash Cache’s choice ​[wpvideo LdSZGstN]​  

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26th June 2017

Warm upDynamic Skill Thrusters   WOD – for time 15-12-9 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball 75-lb. thrusters  Courtesy – CrossFit.com   After bash Stretc

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24th June 2017

Nutrition class at 4:00pm, evening classes 6-8pm  Warm up  Dynamic   WOD – 3 rounds for time 25 Box jumps 25 Pull ups 25 Pike sit ups 25 Back extn  After bash Stretch

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23rd June 2017

Warm upDynamic   Skill Deadlift   WOD – 1 Deadlift 3reps x 5 sets   WOD – 2 – Burpee challenge 7 minutes AMRAP Burpees After bash Stretch

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