Monday 30 06 2014

Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up

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By |June 30th, 2014|WOD| Comments

Saturday 28 06 2014

“Jack”
20-Minute AMRAP of:
10 Push Press 50kg
10 Kettlebell Swings, 24kg
10 Box Jumps, 24″

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By |June 28th, 2014|WOD| Comments

Friday 27 06 2014

Bent Over Row 5-5-5-5
Deadlift 5-5-5-5
Shoulder Press 4-4-4-4

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By |June 27th, 2014|WOD| Comments

Thursday 26 06 2014

6 rounds for time:
21 Double Unders
15 Pushups
12 Alternating DB Snatch 20kg/15kg
9 Chest to Bar Pullups

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By |June 26th, 2014|WOD| Comments

Wednesday 25 06 2014

Snatch 3-3-3-3

21-15-9
Toes to bar
2 for 1 Wall Ball 20lbs/14lbs

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By |June 25th, 2014|WOD| Comments

Tuesday 24 06 2014

Bench Press 3-3-3
Front Squat 4-4-4-4

4 Rounds for time of:
15 Burpees
40 Kettlebell Swings 24/16kg
1 Rope Climb

Bring Long Socks or Shin Skins.
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By |June 23rd, 2014|WOD| Comments

Monday 22 06 2014

As many rounds as possible in 20 minutes of:

10 Clean & Jerk, 60kg (40kg)
15 Pullups
50 Double Unders

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//

Post by CrossFit Ringwood.

By |June 23rd, 2014|WOD| Comments

Saturday 21 06 2014

3 Rounds for Time
400m KB farmers carry 24/16kg
20 alt DB snatch 20/10kg
20 DB front squat 20/10kg
20 box jump 24/20inch

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Today Adam, Brock, Nicki and Tahlia take part in the CrossFit Frankston Team event Rob’s road to the games.

By |June 21st, 2014|WOD| Comments

Friday 20 06 2014

Back Squat 5-5-5-5
Shoulder Press 5-5-5-5
Glute Bridge With Barbell 5-5-5-5

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By |June 20th, 2014|WOD| Comments

Thursday 19 06 2014

5 minutes to complete 3 attempts to achieve as many REPS as possible.

Rx: Chest to Bar Pull Ups
L1: Pull Ups
L2: Band Assisted Pull Ups
L3: Ring Rows

Then rest 2min

10 minutes to complete as many reps as possible

Rx: 5 HSPU’s, 10 Overhead Static Lunges Alternating Left and Right 50/35kg, 15 Toes to Bar

L1: 5 Hand Release Push […]

By |June 19th, 2014|WOD| Comments