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Thursday 31.10.13

10/31/2013

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Very exciting yesterday in the box  James blows us all away & leads the board with a 1RM Deadlift: 205kg -first time!

Everyone steps up in strength & special mention of our girls: Cherie-90k, Stace-110k, Sarah-105k, Janeke-100k & tiny Amy-95k. Primo!

Thanks again to all ..seriously no place I'd rather be than in the box sharing good times & big victories with our awesome CrossFit family. X

WOD  "Sweet 16"

For time: 16 DUs > 16 TGU-left > 16 DUs > 16 TGU-right > 16 DUs > 16 KBS-left > 16 DUs > 16 KBS-right > 16 DUs > 30 Goblet Squats

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Wednesday 30.10.13

10/30/2013

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Big huge thumbs-up to Adam: achieving Muscle-ups this morning!  ..& also Wayne who after much fustration found his muscle-ups again during open-gym last night, & powered out 190k on the DeadLift this morning. Welcome in: Nikki, new to CrossFit & handling the OHS like a pro last-night, awesome.
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Strength: 1RM DeadLift

WOD: 5 Muscle-ups > 20 Box-jumps(60cm) ..5 RFT
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SLEEK & STRONG FOR SUMMER 

10/29/2013

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Tuesday 29.10.13

10/29/2013

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Tech: OHS. Then: 5x5 ..best load+form WOD: 18min AMRAP: 10 OHS > 15 HR Pushups > 20 Tyre Flip+jump-thru > compulsory 30sec Rest

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Monday 28.10.13

10/28/2013

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w'up: 2x 10 A-Sq > 10 Pushup > 10 Pullup (strict)

skill: gym'N: scale-bal > forward roll > 4wrd roll-scale (forward +backwards)

WOD: "Fran" (refer: 18.9.13)

Thruster > Pull-ups: 21-15-9 ..for time

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Sunday 27.10.13

10/27/2013

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WODs

#1: "Rosa": for time: 10 HSPU > 400mtr Run

#2: AMRAP -in pairs: SDHP > Ring Push-ups > Burpie (reps are 2-4-6-8-10-12-14 etc, of each)

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LABOUR WEEKEND

10/26/2013

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SESSIONS RUNNING

Sunday: 8am -all levels

Monday: 5pm -all levels

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our lil CrossFit babe, Annabele: cruising on the long weekend ..entertained watching Mum & Dad (& buddy Linda) finsh the WOD then loose to explore our new box! :) v kool skid Saturday ...who's still home in Puke? 

-Impromptu WOD! ...come work out with me  4.30pm: Deck of death -random box-deal

Friday 25.10.13
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Friday 25.10.13

10/25/2013

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Thursday 24.10.13

10/24/2013

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WOD: "Grace"   refer: 7.8.13

30 Clean & Jerk (40/60k) ..for time 


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Wednesday 23.10.13

10/23/2013

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WOD

Prac: DUs > Crank + Ring-holds > max time holding L-sit

For Time: 10 L-sit Pull-ups > 300mtr Run > 15 HSPU > 200mtr Run > 20 Jack-knife Sit-ups > 100mtr Run > 25mtr Monkey bars > 200mtr Run > 30 TTB > 100mtr Run

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    Linda Begg
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  • Home
    • Contact
    • OUR TEAM
    • About us
  • Schedule
  • Membership options
  • KIDS & TEENS
  • eight week SUMMER SHRED