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TEAM TUESDAY Partner WOD 500m Row 50 x Burpees 500m Row 50 x Head Touch Push Ups 500m Row 50 x KB Swings @ 24/16 500m Row 50 x...

30 September, 2019 /

Warm Up: Coaches Warm Up Skill: C2B Pull Ups Work Capacity: "Friane" 21 - 15 - 9 Thrusters @ 45kg/30kg C2B Double DB Deadlifts @ 22.5/15 HSPU ...

29 September, 2019 /

TEAM WOD Partner WOD - 30min Time Cap 40 - 30 - 20 - 10 Cal Row Pull Ups Burpees Over the Rower DB Clean + Jerk @ 22.5/15 100 x...

27 September, 2019 /

Warm Up: Coaches Warm Up Skill: Handstand Push Ups Work Capacity: Crossfit Open 16.1 13min Time Cap 55 x Deadlifts @ 100/70 55 x Wallballs @ 20/14 55 x Cal Row...

26 September, 2019 /

Warm Up: Coaches Warm Up Work Capacity: Every 5 min x 4 500m Row 400m Run Focus on consistent pacing across all 4 intervals. Finding a pace in the first...

25 September, 2019 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: 5x 1 x Power Clean + 1 x Push Press (building over the sets) Accessory Work: 3x 12 x Bent Over Rows - Barbell SS 8...

24 September, 2019 /

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 2000m/1700m Row 50 x Thrusters @ 45/30 40 x Sync TTB 35 x Thrusters 25 x Sync TTB 20 x Thrusters 10...

23 September, 2019 /

Warm Up: Coaches Warm Up Work Capacity: Open 17.1 - 20min Time Cap 10 x DB Snatches @ 22.5/15 15 x Burpee Box Jump Overs 20 x DB Snatches 15 x Burpee Box Jump...

22 September, 2019 /

TEAM WOD Partner WOD "Deck of Cards" Partner 1 - 500m Row Partner 2 - Works their way through the cards - then switch once complete 500m row Hearts - Pull Ups...

20 September, 2019 /

Warm Up: Coaches Warm Up Strength: Clean + Jerk/ Snatch Warm Up Work Capacity: For Time 35 x Clean + jerks @ 60/42.5 35 x Snatches @ 60/42.5 Every min on the...

19 September, 2019 /
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