Tuesday 20 05 2014

Hang Clean 3-3-3-3
Back Squat 5-5-5-5

AMRAP 5min
Dumbbell Manmaker

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By |May 20th, 2014|WOD| Comments

Monday 19 05 2014

For Time:
25 Burpees
400m run with a 20lb medicine ball
25 Weighted pull-ups with 20lb dumbbell
400m run with a 20lb medicine ball
25 Handstand push-ups
400m run with a 20lb medicine ball
25 Chest-to-bar pull-ups
400m run with a 20lb medicine ball
25 Burpees

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By |May 19th, 2014|WOD| Comments

Saturday 17 05 2014

Partner Workout!

Check out Day two of the Regionals in Australia

By |May 18th, 2014|WOD| Comments

Friday 16 05 2014

Back Squat 20RM @ 70%

Three rounds for time:
25 Burpees
Run 800 meters

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By |May 15th, 2014|WOD| Comments

Thursday 15 05 2014

Clean and Jerk 2-2-2-2-2

10 Rounds: 20min Cap
3 Muscle Ups or 6 Chest to bar Pull-ups
3 HSPU
6 Kettle bell Swings 24/16kg

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By |May 15th, 2014|WOD| Comments

Wednesday 14 05 2014

Floor Press 5-5-5-5

For a time:
21-15-9
Deadlifts, 100/70kg
Wall Ball 20/14lb
Run 200, 150, 900

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By |May 14th, 2014|WOD| Comments

Tuesday 13 05 2014

Snatch 2-2-2-2-2

4 Rounds for a time:
15 Knees to Elbows
15 Thrusters pick a load

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By |May 13th, 2014|WOD| Comments

Monday 12 05 2014

Back Squat 5-5-5
Barbell Row 6-6-6

AMRAP 10 minutes:
15 Deadlift 70kg(50kg)
15 Defecit Pushups
15 Box Jumps 20/24″

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By |May 12th, 2014|WOD| Comments

Saturday 10 05 2014

“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16kg
12 Pull-ups

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CrossFit Regionals Live streem

By |May 10th, 2014|WOD| Comments

Friday 09 05 2014

The Shankle Complex

Complete the complex with as heavy a load as possible
1 Clean DeadLift
3 Hang Clean Pulls
1 Hang Clean
2 Jerks
Five Times

Rest 2-3 minutes between sets.

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By |May 9th, 2014|WOD| Comments