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Workout of the Day , WOD – Tues, 26 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) EMOM 10 min – 5 Push Jerk (Start on 65% 1RM, climb as needed)

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Score = Max load achieved for 5 Reps

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then…

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2) Workout 14.4 (http://games.crossfit.com/workouts/the-open/2012)

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By |January 26th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day , WOD – Tues, 26 Jan 2016

Workout of the Day, WOD – Mon, 25 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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“Filthy Fifty”

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For time:

50 Box jump, 24 inch box (61cm/51cm)

50 Jumping pull-ups

50 Kettlebell swings, 1 pood (16kg)

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds (20kg/15kg)

By |January 25th, 2016|Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 25 Jan 2016

Workout of the Day, WOD – Fri, 22 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

1)

a) Take 10 min to find your max snatch for the day!

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Score = Load

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2 min rest

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b) Then take the following loads off (if <70kg take off 3 kg; if <110kg take […]

By |January 22nd, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 22 Jan 2016

Workout of the Day, WOD – Thurs, 21 Jan 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Power Clean 3-3-3-3-3 (climbing)

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Score = Load

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then…

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2) Complete the following for time:

9-7-5 Power Clean (80kg/60kg or 70% 1RM)

21-15-9 Box Jump (76cm/61cm)

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TC = […]

By |January 21st, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 21 Jan 2015

Workout of the Day, WOD – Wed, 20 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Workout 15.3 (http://games.crossfit.com/workouts/the-open/2015)

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Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots (9,1kg/6,3kg)

100 double-unders

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Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to […]

By |January 20th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 20 Jan 2016

Workout of the Day, WOD – Tues, 19 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) EMOM 10 min – 5 Hang Power Clean (Start on 65% 1RM, climb as needed)

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Score = Max load achieved for 5 Reps

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then…

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2) Workout 12.5 (http://games.crossfit.com/workouts/the-open/2012)

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By |January 19th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 19 Jan 2016