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Friday 30.11.12

11/30/2012

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WOD

15 OHS

20 Paralette push-up > shoot thru > dip

100mtr Waiters walk

3 rounds for time

(45min cut)

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Thursday 29.11.12

11/29/2012

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WOD

  5 Ring Dips

10 Pull-ups

15 KB American swing

20 Sit-ups

AMRAP: 25min

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Wednesday 28.11.12

11/28/2012

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For strength: Dead lift

...% lifting capacity/reps= 60%/15, 70%/12, 80%/10, 90%/8, max/6, max/6

WOD: "Karen"

150 Wall-ball shots

-for time

 Hey some awesome loading & form on the Dread lift, from the girls & guys last night...

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& "Karen" still a hard HARD lady
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Big energy in box Tuesday night..

11/27/2012

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a buzy night & the rugby boys go hard-out in their 6.30 closed session...
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Hepa holds strong on the rings, while Pork-bones catches his breath                          

Cyril, Lewis, Daniel & Wati show awesome form & range on the Thruster


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Tuesday 27.11.12

11/27/2012

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WOD

15 Ring Row

15 BB Thruster (rx: 30/45)

30 Box Jumps

-5 rounds for time

Well done to all who "missioned it" on yesterday's WOD. Ring Push-up->L sit proving fairly challenging @ all levels!

 But the girlz powered thru,    &the guys powered thru...

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& brothers powerde thru!
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Trent: with the awesome discipline of a gymnast -making a difficult strength move look easy
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Monday 26.11.12

11/26/2012

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WOD

Ring Push-ups > L-sit/raise

SDHP

Ring Push-ups > L-sit/raise

Pistols

Ring Push-ups > L-sit/raise

Double-unders

Rest

...3/5 x 1min stations. For total reps

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Sunday 25.11.12

11/25/2012

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Skills: TGU

Buy-in: 5-10-15

             TGU

             TTB

WOD: "Cindy"

  5 Pull-ups

10 Push-ups

15 Squats

 AMRAP: 20min

Welcome to Derek -you did awesome & some good scores on the board all round. Great progress team :)

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Heads Up..

11/23/2012

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Anyone in for tonights WOD; if you're prone to "chin-graze", you might want to grab a pair long socks for the rope climb
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Friday 23.11.12

11/23/2012

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WOD

Rope climb-> Pull-ups (5x1+5, 4x1+4,3x1+3, 2x1+2, 1x1+1)

20 Turtles

20 DU's

For time/AFAP:35min

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6am crew. Top efforts Trent, Logan, Andrew, Cherie, Brianna, Chris & Ken :)
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Thursday 22.11.12

11/22/2012

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A warm welcome to Lisa our newest member & 1st time thru CrossFit last night; striking a pretty intense WOD! well done :) WOD: 'Nancy'

400mtr Run

15 OHS (rx:43K)

-for time

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