15/10/14

  • 15/10/14

    WOD 7 Minute AMRAP Power Clean  Ring Dip *start with 1 rep and increase with 1 each round 7...

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  • 01/08/14

    SKILL Clean WOD 10 Front Squat (60/40) 20 Box overs  30 Pull Ups 40 Push Press (50/30) 50 KBS 10...

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  • 14/07/14

    Mobility OHS  WOD  3 Rounds for time: 10 x Overhead Squat (50/35) Bear crawl  15 x KB Swings  Bear...

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  • 05/07/14

    CrossFit    WOD 5 Rounds of: 30  KB swings 20 KB thrusters 20 Pull ups  Skill class  Skill Snatch 

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  • 04/07/14

    WOD 6 Min AMRAP 6 Ring rows 6 Push ups (1 Minute rest) 6 Min AMRAP 8 Toes to bar...

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  • 16/06/14

    WOD 21-18-15-12-9-6-3-6-9-12-15-18-21 KB swing  Push ups 

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  • 29/05/14

    Skill Bar muscle ups   WOD 7 Rounds for time; 7 Wall balls 7 Pull ups 7 KB swings...

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  • 16/05/14 ROPE CLIMB WORKOUT

    SKILL Rope Climb WOD For time: 50 Kettlebell Swing (Russian)  5 Rope Climb 40 Kettlebell Swings 4 Rope Climb...

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