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CrossFit WOD

Sep 30 2016

Saturday: 4 play...


CONDITIONING

In teams of 4 - 

80 Calorie row
60 Box jump overs 20"
40 Toes to bar
80 Bar facing burpees
40 Toes to bar
60 Box jump overs
80 Calorie row

At 15 mins - 

Run 4 x 400m relay


Sep 29 2016

Friday: Power play..


STRENGTH

Deadlift

7 reps @ 60%
7 reps @ 70%
7 + reps @ 80%

* Last set is a max effort set.  Lift every 3 mins.

CONDITIONING

For time:

30 Power cleans 102.5 / 70 kg
60 Wall balls
400m Farmers carry 24 / 16 kg

* Every time KB's go down do 15 air squats.

EXTRAS

At 20 mins - 

50 MB hamstring curls
50 MB rollouts


Sep 28 2016

Thursday: Who got skillz..


STRENGTH

Alternating between movements every 90 seconds for 5 sets each of:

Bench press x 3 reps
Weighted strict pull-up x 3 reps

* Aim to build across each set on both movements.

CONDITIONING

5 rounds for time of:

3 Bar Muscle ups
6 Strict HSPU
12 Alternating Pistol squats

EXTRAS

At 14 mins - 

In teams of 4:

4 x Ski 100m each


Sep 27 2016

Wednesday: Crankin..


STRENGTH

Back squat

7 @ 60%
7 @ 70%
7 + @ 80%

* Last set is a max effort.  Lift every 3 mins.

CONDITIONING

AMRAP in 16 mins of:

40 Double unders
20 / 15 Calorie Assault bike
10 Deadlifts 102.5 / 70 kg

EXTRAS

At 20 mins - 

3 x 30 seconds each of:

Pancake stretch
Peek-a-boo stretch


Sep 26 2016

Tuesday: 2 round push-pull...


STRENGTH

Press

7 reps @ 60%
7 reps @ 70%
7 + reps @ 80%

* Final set is a max effort.  Lift every 3 mins

CONDITIONING

2 rounds for time of:

25 Push press 50 / 35 kg
25 Pull-ups
25 Wall balls
25 Calorie row

EXTRAS

At 14 mins - 

Every 2 mins for 3 sets:

Max reps in 30 seconds of Ring dips


Sep 25 2016

Monday: Test 1 mile..


Sep 23 2016

Saturday: Test run..


Sep 22 2016

Friday: '15.3'


Sep 21 2016

Thursday: Core skills and fun stuff..


Sep 20 2016

Wednesday: Fran..


Sep 19 2016

Tuesday: Pop dem Hips..


Sep 17 2016

Monday: Extra round..


Sep 16 2016

Saturday: 'Fight Gone Bad'


Sep 15 2016

Friday: Hot shoe shuffle..


Sep 14 2016

Thursday: Snatch practice..


Sep 13 2016

Wednesday: Tabata mash..


Sep 12 2016

Tuesday: Hang man..


Sep 11 2016

Monday: Triple Team..


Sep 9 2016

Saturday: Team special..


Sep 8 2016

Friday: Bergeron Beep Part II..