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Monthly Archives: July 2011
Fundamentals Course
next fundamentals course is starting tuesday 2nd of august, this is a 5 class course covering the basic movements and methodology involved in CrossFit, it will run on tuesday and thursday nights from 8pm – 9pm and saturday from 12 … Continue reading
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Saturday
SKILL clean and jerk WOD “death by clean and jerk” 50 kg one c+j first minute , 2 second min, 3 third min- etc. etc.
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Friday
STRENGTH Front squat – 3-3-3-3-3 MET-CON 3 RFT – 20 wall balls 30 pull ups
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Wednesday
WOD Run 800m 50 thrusters 30/15 40 hand release push ups 30 kbs 24/16 20 burpees 10 pull ups run 800m
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Tuesday
“Barbara” 5 rounds – each for time – rest 3 mins between rounds 20 pull ups 30 push ups 40 sit ups 50 squats
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Monday
WOD 5 rounds of: 3 min amrap – (1 min rest between amraps) 5 burpees 7 box jumps 24/20 9 cleans 50/20
Saturday
STRENGTH back squat 5×5 MET-CON amrap – 10 10 knees to elbows 10 box jumps
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Friday
WOD “death by wall-ball” first minute – 1 wall ball second minute – 2 wall balls third minute – 3 wall balls, etc etc stop when you cannot complete the required reps within the minute
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Thursday
WOD “angie” for time 100 pull ups 100 push ups 100 sit ups 100 squats all reps of each exercise must be completed before moving on to the next
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