Thursday 21 11 2013

“JT”
21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up

The in house Comp Entry form Here! Suitable for everyone of all abilities.

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By |November 21st, 2013|WOD| Comments

Wednesday 20 11 2013

Front Squat 3 -3 -3 -3

AMRAP 15 Min of:
Run (shuttle), 30 m
15 Wall Balls, 20/14
15 Front Rack Walking Lunges, 40/30 kg
5 Lateral Burpee

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By |November 19th, 2013|WOD| Comments

Tuesday 18 11 2013

5 rounds for time of:
Run, 200 m
10 Wall Walks
10 Toes-to-bars
20 Box Jumps, 24/20 in

The in house Comp Entry form Here! Only a few weeks away it is suitable for everyone get registred NOW!.

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By |November 19th, 2013|WOD| Comments

Monday 18 11 2013

Partner DT

AMRAP 20 minutes:
12 Deadlift
9 Hang Power Clean
6 Push Jerks

CrossFit Ringwood in house Comp Entry form Here! Only a few weeks away it is suitable for everyone.

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By |November 18th, 2013|WOD| Comments

Sunday 16 11 2013

Rest day!

 

 

By |November 17th, 2013|WOD| Comments

Saturday 16 11 2013

9am Work out of the day Only!

4 Rounds for Time of:
20 Medicine Ball Cleans, 20/14 lbs
15 Box Jumps, 24/20 in
9 Pull-ups
Row, 400 m

CrossFit Ringwood in house Comp Entry form Here!

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By |November 15th, 2013|WOD| Comments

Friday 15 11 2013

OH Squat
1 -1 -1 -1
Back Squat
1 -1 -1 -1

increase in load on each set

CrossFit Ringwood in house Comp Entry page Here!

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By |November 14th, 2013|WOD| Comments

Thursday 14 11 2013

4 rounds for time of:
6 Deadlifts 100/80kg
12 Ring Dips
20 Ab-Mat Situps
40 Double Unders

CrossFit Ringwood in house Comp Entry page Here!

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By |November 13th, 2013|WOD| Comments

Wednesday 13 11 2013

For time:

1 Clean and Jerk 40/30kg
1 Round Cindy
2 Clean and Jerks
1 Round Cindy
3 Clean and Jerks
1 Round Cindy
4 Clean and Jerks
1 Round Cindy
5 Clean and Jerks
1 Round Cindy
6 Clean and Jerks
1 Round Cindy
7 Clean and Jerks
1 Round Cindy
8 Clean and Jerks
1 Round Cindy
9 Clean and Jerks
1 Round Cindy
10 Clean and Jerks
1 Round Cindy

CrossFit Ringwood Comp […]

By |November 12th, 2013|WOD| Comments

Tuesday 12 11 2013

For Time:
25 Thrusters 40kg (30kg)
4 Rope Climbs
21 Thrusters 40kg (30kg)
3 Rope Climbs
15 Thrusters 40kg (30kg)
2 Rope Climbs
9 Thrusters 4okg (30kg)
1 Rope Climb

Bring socks for climbing the ropes!

 

By |November 11th, 2013|WOD| Comments