Duncan, Author at Crossfit Solent

04 Feb WOD 5th Feb 2013

Posted at 22:40h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + Clean prep Strength: 1rm Clean + Jerk WOD: 7min Ladder 5 x KBS (32/24) 10 x D.U 10 x KBS 20 X D.U 15 x KBS 30 x D.U...

03 Feb WOD 4th Feb 2013

Posted at 22:28h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + HS Walk / HSPU Practice Strength: 1rm Push Press WOD: OPEN 12.3 18min AMRAP 15 x Box Jumps (24/20) 12 x STOH (52.5/35) 9 x T2B ...

02 Feb WOD 3rd Feb 2013

Posted at 19:44h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 3rds 6 x pull ups 12 x Sit Ups 18 x D.U Strength: Back Squat 10 @ 70%, 8 @ 75%, 6 @ 80%,...

31 Jan WOD 1st Feb 2013

Posted at 21:16h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 3rds 6 x Ring Rows 8 x M.C 10 x Knee Tucks Strength: Floor Press 5 x 3 / Plyo Push Ups WOD: 2 min...

30 Jan WOD 31st Jan 2013

Posted at 21:21h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 3rds 3 x Rope Climbs 6 x Burpees 9 x Roll Outs Strength: 1rm Snatch Balance WOD: 5 Rounds 3 min AMRAP: 3 x Power...

29 Jan WOD 30th Jan 2013

Posted at 22:32h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 3rds of "Cindy" Strength: Extra Mobility Or Catch Up Mon/Tue/Wed WOD: 5RFT 5 x Jerks (70/45) 10 x Box Jump Overs (24/20) ...

28 Jan WOD 29th Jan 2013

Posted at 22:23h in WOD 0 Comments

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Warm Up: 800m Run + Mobility 3 x Max Unbroken Double Unders Strength: 3 RM Deadlift WOD: 7min AMRAP 6 x OHS (60/40) 10 x Bar facing Burpees...

27 Jan WOD 28th Jan 2013

Posted at 21:46h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 5 x HSPU 10 x Passovers 20 x D.U Strength: 2RM Strict Press WOD: 21-15-9 Wall Balls (20/14) Pull Ups Thrusters (42.5,30) Box Jumps (24/20) Kettlebell Swings (32,24) ...

26 Jan WOD 27th Jan 2013

Posted at 19:28h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 3rds 2 x rope Climbs 4 x Burpees 8 x A.S Strength: Front Squat: 70% x 10, 75% x 8, 80% x...

24 Jan WOD 25th Jan 2013

Posted at 21:33h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 5 x HSPU 10 x Ring Rows 15 x V-ups Strength: Muscle Up Progressions / HSPU Progressions WOD: 5 RFT 25 x Hip Shoots 20 x Hollow...

Author: Duncan

04 Feb WOD 5th Feb 2013

03 Feb WOD 4th Feb 2013

02 Feb WOD 3rd Feb 2013

31 Jan WOD 1st Feb 2013

30 Jan WOD 31st Jan 2013

29 Jan WOD 30th Jan 2013

28 Jan WOD 29th Jan 2013

27 Jan WOD 28th Jan 2013

26 Jan WOD 27th Jan 2013

24 Jan WOD 25th Jan 2013

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