WOD 12th December 2018
HEAVY DAY Warm Up: Coaches Warm Up Crossfit Total 13 mins Per station to build to a heavy for the day 1RM Back Squat 1RM Strict Press 1RM Deadlift ...
11 December, 2018
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WOD 11th December 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Skill: Partner D.L + Bar Facing Burpees Work Capacity: 12 min Partner Ladder Partner Deadlifts @ 100/70 Sync Bar Facing Burpees 3/3 - 6/6 - 9/9 - 12/12 -...
10 December, 2018
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WOD 10th December 2018
Warm Up: Coaches Warm Up Work Capacity Intervals 4x 2 mins on each station - 1 min off Cal AB Hang Power Snatch @ 40/30 Amrap - 5 x TTB + 5 x...
09 December, 2018
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WOD 7th December 2018
HEAVY DAY Warm Up: Coaches Warm Up Strength: Every 2 mins x 6rds 6 x Bench Press 6 x SDLHP Then...
06 December, 2018
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WOD 6th December 2018
Warm Up: Coaches Warm Up Skill: Double Unders Work Capacity: 3RFT 80 x Dubs 25 x TTB 10 x Burpee Pull Ups...
05 December, 2018
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WOD 5th December 2018
Warm Up: Coaches Warm Up Work Capacity: 16min AMRAP 52 x Air Squats 26 x Hang Power Cleans @ 50/35 13 x HR Push Ups Core Finisher: 3x :45sec Plank :30 sec Arch :45sec Russian Twists...
04 December, 2018
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WOD 4th December 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD Part A - Team Total - 8mins to establish 1RM Power Clean 5 min transition Part B - 1 min on :30 sec rest until reps...
03 December, 2018
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WOD 3rd December 2018
Warm Up: Coaches Warm Up Skill: Bar MU Drils and Skillz Work Capacity: 3RFT 400m Run 20 x Single Arm DB Push Press @ 22.5/15 5 x Bar MU...
02 December, 2018
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WOD 1st December 2018
TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 25min AMRAP 400m run - run together 30 x GTOH @ 60/40 - split reps 400m run - run together 30 x Power Snatches @ 60/40...
30 November, 2018
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