Workout of the Day, WOD – 28 April 2014

  • Only class for the day is at 9am today, no other class as it is public holiday woop woop.
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  • CFEL OUTDOOR WOD
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  • 1) In Teams of 4 AMRAP the following for 20 min:
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  • 20 m sled push (no load / 40 kg)
  • 5 tyre flips
  • This constitutes 1 round.
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  • Two athletes work at the same time. Athletes can split […]
By |April 28th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – 28 April 2014
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Workout of the Day, WOD – Sat, 26 April 2014

 

  • Featured Image & article on The CrossFit Games site on what it takes to beat the Master’s Winners! Impressive!http://games.crossfit.com/article/whats-it-take-beat-fittest-40-year-olds (Image courtesy of CrossFit, Inc.)
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) Event 2 – Reebok CrossFit Games – Regionals 2012 
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  • For Time:
  • 2 km Row
  • 50 alternating Pistols
  • 30 Hang Power Cleans (61 kg/ 102 kg)
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  • Time Cap = 17 min
  • Score = Time or Time cap […]
By |April 26th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Sat, 26 April 2014
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Workout of the Day, WOD – Fri, 25 April 2014

  • Featured Image – For the latest updates on the CrossFit Games – http://games.crossfit.com/video/crossfit-games-update-show-april-23-2014(Image courtesy of CrossFit, Inc)
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) HSPU’s
  • Max Reps (strict) – Max Reps (strict) – Max Reps (kipping) – Max Reps (kipping)
  • * Rest 60 sec btwn repeats
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  • 2) Individual Event 3 – 2011 Regionals AND Individual Event 5 – […]
By |April 25th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 25 April 2014
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Workout of the Day, WOD – Thurs, 24 April 2014

  • Trigger/Warm-up/Mobilise/Activate
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  • 1) High Hang Snatch (60% of your 1RM Snatch)
  • *4-4-4-4-4-4
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  • 2) Back Squat 
  • * Warm-up and then complete 20 reps x 1 (Time how long it takes for you to complete the 20 reps)
  • * 70% of your 1 RM
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  • 3) In groups of 2, AMRAP L-sit to “Skin the cat” to L-sit for 20 min – count & record […]
By |April 24th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 24 April 2014
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Workout of the Day, WOD – Wed, 23 April 2014

  • A massive congrats to Eva Thornton on her Masters Qualifyer result for the Reebok CrossFit Games – 44th in the World!! 
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) Muscle-up’s (BAR OR RING – You choose!) If you are unable to do then substitute with max C2B Pull-up’s and Dips!
  • Max Reps – Max Reps – Max Reps – Max Reps – […]
By |April 23rd, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 23 April 2014
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Workout of the Day, WOD – Tues, 22 April 2014

 

  • Classes resume as per normal!
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) 2 Power Cleans, 2 Cleans 
  • *4-4-4-4 (80% of your 1 RM on Clean across all sets – don’t go heavier!)
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  • then…
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  • 2) Climb (AMRAP) the following ladder for 10 […]
By |April 22nd, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 22 April 2014
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