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W.O.D Saturday 1 August 2015

FX/CROSSFIT 

8AM WOW SESSION 

 

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W.O.D Friday 31 July 2015

FX/CROSSFIT 


A/T


 

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W.O.D Thursday 30 July 2015

FX
Teams of 3- AMRAP- 30min cap
PACE- 15 burpees
ME skips
ME row 


CROSSFIT 
20 mins to find a 3 position snatch
High, mid-thigh , below the knee
100/60 Wall balls for time 5 min cut off
Sled mega smash
Volume
Empty sled in 10 m increments
Keep adding 10 m every time till last man standing

 

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W.O.D Wednesday 29 July 2015

FX
5 rounds for time:
10 wall balls
10 MB squats
10 air squats
400m run
20 MB situps


CROSSFIT 

EVA

Five rounds for time of:

Run 800 meters

30 Kettlebell swing 32/24

30 Pull-ups

 

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W.O.D Tuesday 28 July 2015

FX
teams of 2 – 1min on 1min off X 3 rounds
Burpees
push press
shotguns
plate g20


CROSSFIT
20 mins to find a 3rm front squat
Gymnastics work shop
MU
Wod
9/7/5
Front squats 80/60 60/40
MU

 

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W.O.D Monday 27 July 2015

FX
30min AMRAP
ME wallballs
400m run
ME ring rows
400m run
ME strict press
400m run
ME kb swings
400m run


CROSSFIT
Partner Wod
The 10’s
10 rounds for time of:
10 Handstand push-ups
10 Thruster 60/40 40/30
10  Knees to elbows
10  Deadlift 110/80 80/50
10 Burpees
10 Kettlebell swings, 36/24
10 Pull-ups

 

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