Friday 06 06 2014

EMOM 8min Back Squat

10 Min AMRAP
20 Kettelbell Swings 24/16kg
15 Box Jumps 24/20″
10 Ring Dips

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By |June 6th, 2014|WOD| Comments

Thursday 05 06 2014

RxIt Competition Day

AMRAP 7min

Rx: 7 Bar Muscle Ups, 14 Squat Clean Thrusters (60 / 40 kg), 21 Double Unders
L1: 7 Chest to Bar Pull Ups, 14 Squat Clean Thrusters (50 / 30 kg), 21 Double Unders
L2: 7 Pull Ups, 14 Squat Clean Thrusters (40 / 20 kg), 21 Single Unders
L3: 7 Assisted Pull Ups, 14 […]

By |June 5th, 2014|WOD| Comments

Wednesday 04 06 2014

Snatch 2-2-2-2-2
Clean 2-2-2-2-2
Shoulder Press 5RM

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By |June 4th, 2014|WOD| Comments

Tuesday 03 06 2014

5 Rounds for a time:
20 Toes to bar
10 Burpee box jump 24/20″
30 Double unders
Rest 2min

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By |June 3rd, 2014|WOD| Comments

Monday 02 06 2014

There is always a scaling option for everyone.
Just because you think you can’t still turn up.
Always try your hardest, whether you are RX’D or scaled.

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest […]

By |June 2nd, 2014|WOD| Comments