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Mar
27

WOD 27/03/15

Muscle Ups & Ring Dips

Danny and Seamus looking strong on the rings!

WOD:
50 Double unders
15 Clusters (30/45kg)
15 Ring dips – or – 5 muscle ups
40 Double unders
12 Clusters
12 Ring dips – or – 4 muscle ups
30 Double unders
9 Clusters
9 Ring dips – or – 3 muscle ups
20 Double unders
6 Clusters
6 Ring dips – or – 2 muscle ups
10 Double unders
3 Clusters
3 Ring dips – or – 1 muscle up

WOD Scores

Mar
26

WOD 26/03/15

Fundamentals Crew

Welcome to the crew who finished their CrossFit Fundamentals last night – Amanda, Thalia, Charlie, Geoff & Nick (and Amanda’s kids!)

Strength:
Build to 3RM Deadlift
5 strict pull ups in between sets

WOD:
21-15-9
Dumbbell burpee deadlifts
Toes to bar

scoreboard

Mar
25

WOD 25/03/15

Wall Balls

Wall balls nicely demonstrated at every phase of the movement!

Strength:
4 x 8 Front Squats

WOD:
3 rounds for time
15 Wall Balls (14/20lb)
Run 400m

WOD Scores

Mar
24

WOD 24/03/15

Burpee

Chest to Bar Pull ups and Burpee Bar Hops equals “JAZZ HANDS”

WOD
3-6-9-12-15-12-9-6-3
Power Cleans (30/45)
Chest to Bar Pull-ups
Burpee Bar Hops

WOD Scores

Mar
23

WOD 23/03/15

Row

Allan & Murray pacing off each other for their Tabata row sets

WOD – Tabata Everything:
(8 x 20:10, rest 2 mins between exercises)
Row for calories
Box jumps
Kettlebell swings
10m shuttle sprints
Hand release push ups

scoreboard

Mar
17

WOD 17/03/15

dumbbell snatches

Amazing Dumbbell Snatch Form Vanessa!

STRENGTH
5 x 3 Split Jerk

10 min EMOM:
3 heavy Split Jerks
30 sec hollow body hold
(alternate with partner)

WOD:
AMRAP 8
8 Alternating Dumbbell Snatches (15/20kg)
12 Sit Ups
20 Double Unders
scoreboard

Mar
16

WOD 16/03/15

ring push ups

Our beautiful teens, Olivia, Aisha and Milly in sync with their Ring Push Ups

WOD
5 rds for time
12 Hang Power Clean (35/50)
16 Alternating Pistols
16 Ring Dips
scoreboard

Mar
13

WOD 13/03/15

sumo deadlift high pulls

Di and son Byron going rep for rep in today’s Sumo Deadlift High Pulls


10 Min EMOM

Odd: 15 KB Swings + Max Double Unders
Even: 15 Goblet Squats + Max Double Unders

3 Rounds
15 Sumo Deadlift High Pull (30/40)
400m Run
20 Overhead Plate Lunges (15/20)
scoreboard

 

Mar
12

WOD 12/03/15

burpee t2b

5pm crew smashing out their Burpee Toes 2 Bar

STRENGTH
Press Complex –  1 Strict + 2 Push Press + 3 Push Jerks
Weighted step-ups with DB between sets (10-12 reps alternating)

WOD
3 x 3 min AMRAP
5 Burpee Toes to Bar / 2 Knees to Elbows
7 Box jumps
9 Dumbbell push presses (12.5/20kg)
- 1 min rest in between-
scoreboard

Mar
11

WOD 11/03/15 – “Isabel”

Snatch

Renee nailing her jump and shrug

Strength:
Build to challenging weight for 1 Power Snatch

WOD – “Isabel”:
30 Snatches for Time (45/60kg)
scoreboard

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