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W.O.D Saturday 11 June 2016

FITNESS/CROSSFIT

7AM- Boxing
8AM- WOW SESSION 

Rev X Nutrition Seminar- 8AM
BTB Rules & Guidelines Seminar- 9AM
Flexible Dieting Seminar- 10AM 

 

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W.O.D Friday 10 June 2016

FITNESS/CROSSFIT

COMBINE FRIDAY

DAILY MESSAGE
Crossfit 565 Ingleburn are holding their Comp day TOMORROW (Saturday 11th) 
Go down and support the Rev X crew members who are taking part! GOOD LUCK GUYS

 

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W.O.D Thursday 9 June 2016

FITNESS
Skill- 

Lunges, Box Jumps, Vups/ shot guns, Pushups

WOD- 10-1

Box Jumps

Pushups

V-ups/Shot Guns

Lunges (each leg)


CROSSFIT
10min EMOM

Odd- 8x strict press 

Even – 8-12x push ups 

With a 24/16 KB

4RFT

10x KB swing

10x goblet squats 

10x KB SDHP

10x burpees

10x KB SDHP

10x goblets squats 

10x KB swings

400m run

DAILY MESSAGE
Public holiday MONDAY 13TH
8am super session running ONLY- No baby sitting. 

 

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W.O.D Wednesday 8 June 2016

FITNESS
Skill-

KB Swing, KB SDLHP, Burpee

WOD- 10 Rounds for time:

10 Burpees

10 KB Swings

CROSSFIT
8min amrap 

5x power snatch 60/40

1x rope climb



Rest 3 mins



8min amrap

5x squat cleans 60/40 

5x HSPU 



Rest 3 mins



8min amrap 

5x S2O

5x box jumps

 

BTB- Weigh ins & BCA's. Please arrive 15mins prior to your session to do so. 
7pm- Rules & Guidelines Seminar 

DAILY MESSAGE
May Motivation WINNER announcement!

 

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W.O.D Tuesday 7 June 2016

FITNESS
Skill-

Strict Press, Push Press, Ring Row

WOD

Groups of 4 -5 rounds, 1min each station for ME

Row (calories)

Push Press (15/20)

Ring Row

Rest


CROSSFIT
Kipping/butterfly pull up workshop 



30min AMRAP

11x C2B pull ups

22x OHS with empty barbell

33x DUs

Every 5 minutes starting from 0 must complete 10x burpees

BTB- Weigh ins & BCA's. Please arrive 15mins prior to your session to do so

DAILY MESSAGE
Ordering your hoodie! See the whiteboard for sizes and order form

 

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W.O.D Monday 6 June 2016

FITNESS
Skill -

Air Squat, Wall ball, Back Squat

Strength-

Back Squat (30 sec on 30 sec off -10mins)

WOD-

50-40-30-20-10

Double unders

Wall Balls

Situps

400m Run


CROSSFIT
Grace 

30x clean and jerks for time 60/40



Partner row challenge 

Row 5km

Individual only aloud 20 strokes each time before changing 

 

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