Wods

2nd Feb 2013

Warm up CrossFit warm up    Skills Wall ball shots, Med ball lunges,  Med ball sit ups, Med ball push ups   WOD For time 50 Lunges with med ball 50 Wall ball shots 50 Push ups with med ball (one hand on ball and one on ground  – 25 each side) 50 Sit ups […]

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1st Feb 2013

Warm up Coach’s choice   Skills Push jerk   WOD # 2 Push jerk 3-3-3-3-3   WOD # 2 3 rounds of 100 meter shuttle run (20×5) 50 Split Jumps   Afterbash Stretch

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30th Jan 2013

Warm up CrossFit warm up   Skills Clean n jerk    WOD # 1 Three rounds for time – 10 Clean and jerk  – 40/25kg 15 Box jumps – 24/20”   WOD # 2 AMRAP in 7 minutes 20 Double unders (50 singles) 20 Push ups – HR   After bash Mobility

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29th Jan 2013

Warm up Dynamic Warm up   Skills Front squat, back squat, toes to bar   WOD Four rounds for time of 15 Front squats – 50/30kg  30 Sit ups – ab-mat 10 Back squat – 50/30kg 20 Toes to bar   After bash 3 minutes plank hold Then …. Stretch

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28th Jan 2013

Warm up 3 Rounds of 15 Squats 10 Push ups 5 Burpees   Skills HSPU, KBS   WOD For time 30 HSPU 40 Pullups 50 KB Swings 60 Sit ups 70 DUs   After bash Stretch

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25th Jan 2013

Warm up 3 rounds of CrossFit warm up Skills Bench press WOD – Bench press 5-5-5-5-5 WOD – AMRAP in 7 minutes Bar facing burpees After bash Stretch

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