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CrossFit WOD

Aug 29 2016

Tuesday: Buy in.. Cash out..


STRENGTH

Power clean 5-4-3-2-1

* Lift every 2 mins and build to a heavy single.

CONDITIONING

For time:

25 Assault bike calories

then

3 rounds of:

9 Power cleans 70 / 50 kg
12 KB jerks 24 / 16 kg
15 T2B

then

25 Assault bike calories



Aug 27 2016

Monday: Partner Running Jackie..


STRENGTH

Every 90 seconds for 7 sets build to a heavy Thruster

CONDITIONING

2 rounds (alternating movements with your partner) of:

Run 500m
25 Thrusters 20 / 15 kg
15 Pull-ups
15 Pull-ups
25 Thrusters 20 / 15 kg
Run 500m

* Partners alternate movements so P1 runs 500m, P2 does Thrusters, P1 does first set of pull-ups etc.  Start round 2 on the 10 mins

FINISHER

At 20 mins - 

Every 2 mins for 3 sets:

Max unbroken CTB pull-ups


Aug 24 2016

The Big Day!!


Congratulations to these two legendary kids who tie the knot this Friday afternoon!!  Rossi and Nickers are part of the furniture at CFTSV so much so that the gym was nearly going to have to close Friday afernoon ; ) We wish you all the best on your big day!!


Aug 26 2016

Saturday: Little bit of fun from mainsite: )


CONDITIONING

In teams of 2 - 

Run 800m
150 Push-ups
150m Bear crawl
Run 800m
75 HSPU
75m Handstand walk / Wheelbarrow walk
Run 800m


Aug 25 2016

Friday: Clusters..


STRENGTH

Back squat 10-8-6-4-2

* Lift every 3 mins and each set as heavy as possible. Goal is to finish heavier than last week's 2 rep.

CONDITIONING

AMRAP in 13 mins of:

5 Squat clean thrusters 62.5 / 45 kg
10 Chest to bar pull-ups
30 Double unders

EXTRAS

At 16 mins - 

2 rounds of:

Accumulate 1 min L-hang
Accumulate 1 min Hollow hold
Accumulate 1 min Plank hold


Aug 24 2016

Thursday: Cheesy Chipper..


Aug 23 2016

Wednesday: Press day..


Aug 22 2016

Tuesday: Beast it..


Aug 20 2016

Monday: Partner Miles..


Aug 19 2016

Saturday: Partner work classic..


Aug 18 2016

Friday: Bergeron Beep Build..


Aug 17 2016

Thursday: Gymnastics practice and 14.4..


Aug 15 2016

Wednesday: Crushin' it..


Aug 15 2016

Tuesday: Squat and Swing..


Aug 13 2016

Monday: Run Ladder..


Aug 12 2016

Saturday: Allstars Saturday and Sunday at Ryan Catholic College..


Aug 11 2016

Friday: Tower of Power..


Aug 10 2016

Thursday: Bike work..


Aug 8 2016

Tuesday: Quick time..


Aug 6 2016

Monday: All out..