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Monday 07/06/2021

By | WOD | No Comments

Workout

6min

50/35 Cal Machine + Max Airsquats

5min

40/28 Cal Machine + Max V-Ups

4min

30/21 Cal Machine + Max Push Ups

3min

20/14 Cal Machine + Max Lunge Jumps


Strength

Thruster

12-10-8-6-4

Tuesday 01/06/2021

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Workout

12min AMRAP

Barbell SDHP 40/30kg

Backrack Lunges 40/30kg

Burpee over Bar

*Start each 4min with 20/16 Cal Bike/Row


Strength

Strict Press

8-8-8-8

Pendlay Row

8-8-8-8

Tuesday 25/05/2021

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Workout

3min x 4 Rounds

12 KB Swings 32/24kg

12 Box Overs

Max Cal Row

* 1min Rest between Rounds


Conditioning

3 Supersets

12 Alt Gorilla Row

12 KB Deficit Pushups

 

Crush Grip KB Curl

12-12-12

KB OH Triceps Extention

12-12-12

 

Friday 21/05/2021

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Option A

“Triathlon”

3km Row

150 Cal Assault Bike

3km SkiErg


Option B

Barbara Ann

5 Rounds for Time

20 HSPU

30 Deadlifts

40 Situps

50 Double Unders

*Rest 3min after each Round

Thursday 20/02/2021

By | WOD | No Comments

Workout

0-2min

5 Burpees over Bar

10 Overhead Squats

5 Burpees over Bar

2-6min

10 Burpees over Bar

20 Overhead Squats

10 Burpees over Bar

6-12min

15 Burpees over Bar

15 Overhead Squats

15 Burpees over Bar

Rx- 50kg/25kg


Weightlifting

Power Snatch

Monday 26/04/2021

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Conditioning

3 Sets

12 Goblet Squat Jumps

14 KB Clean & Jerk

6 Pause Pullups


Workout

20 Wallballs

75 Double Unders

30 Wallballs

75 Double Unders

40 Wallballs

75 Double Unders

50 Wallballs

75 Double Unders

(13min Cap)

Tuesday 20/04/2021

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Conditioning 

3 sets

12 KB Pushups

12 KB Gorilla Row

12 KB Deadlifts


Workout

Buy In each round

200m Run

10 Burpees over Bar

5-4-3-2-1

Squat Cleans (increasing weight)

 

Tuesday 13/04/2021

By | WOD | No Comments

Workout

CrossFit Games Quarterfinals Test 2

For Time

60 V-Ups

6 Rope Climbs

60 Pistols

50 V-Ups

5 Rope Climbs

50 Pistols

40 V-Ups

4 Rope Climbs

40 Pistols

30 V-Ups

3 Rope Climbs

30 Pistols

(25min Cap)