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CrossFit WOD

Apr 21 2014

Tuesday: It's a Power game


STRENGTH

Hang Power Snatch x 3 for 15 minutes

CONDITIONING

4 rounds for time of:

21 Cals
9 Power Snatch 40/30kg


Apr 20 2014

Monday: Who got chocolates??


We hope everyone had a great Easter!  Reminder that times for Mondays WOD are 4pm, 5pm, and 6pm.  There is no Oly lifting Monday night.

STRENGTH

Back Squat x 5 for 20 minutes

CONDITIONING

AMRAP in 12 minutes of:

30 Double Unders
20 OH Squats 20/15
10 Toes to bar
Run 200m


Apr 15 2014

Schedule for Easter


We hope everyone has a safe and happy Easter this weekend!  If you are going away for the weekend make sure you drive safely and take care.  

For those hanging around for the break we will be open throughout the weekend but on a limited schedule.  Please note there will be no 6am class on Saturday and no Oly class on Friday afternoon or Monday night!

Opening hours will be as follows:

Good Friday: 7am, 8am, 9am

Easter Saturday: 7am, 8am

Easter Monday: 4pm, 5pm, 6pm

Tuesday we will resume classes as normal.

If you have any questions about the times talk to one of the coaches and they will be able to help you out.

 


Apr 18 2014

Saturday: A couple of girls..


CONDITIONING

For time:

30 Clean and jerks 62.5/42.5kg
Run 800m
30 Snatch 62.5/42.5kg
Run 800m



Apr 17 2014

Friday: Gymtastic!


STRENGTH

EMOM for 10 mins:

odd minute - 2-4 Muscle ups
even minute - 4-8 Strict Handstand push ups

CONDITIONING

4 rounds for time of:

40 Double Unders
20 Burpees
10 CTB pull-ups




Apr 16 2014

Thursday: Row, row, row


Apr 15 2014

Wednesday: Snatch it..


Apr 14 2014

Tuesday: Deadly serious


Apr 13 2014

Monday: A classic


Apr 11 2014

Saturday: 3 on 3


Apr 10 2014

Friday: Tough work..


Apr 9 2014

Thursday: The Wolverine


Apr 8 2014

Wednesday: That hurt!!


Apr 7 2014

Tuesday: Bit like the Chief


Apr 5 2014

Monday: It begins


Apr 1 2014

Wednesday: High Skills


Apr 4 2014

Saturday: Pair up!


Apr 3 2014

Friday: Super Sevens


Apr 2 2014

Thursday: Triple 8's


Mar 31 2014

Tuesday: Mini-Fight