November 2013

A) "Diane" 21-15-9 reps for time: Deadlift (100/70kg) HSPU or B) "Fran" 21-15-9 reps for time: Thrusters (43/30kg) Pull-Ups 9.30am Technique and Skills - Kipping Pull-Up - Clean Pulls from blocks httpv://www.youtube.com/watch?v=jcValTQIKGo httpv://www.youtube.com/watch?v=8ICLv8bJWYk...

Mobility - Shoulder focus 6.15pm WOD For time: 5 Rope Climbs 10 Dead Ball Ground-to-Shoulder 20 Calories (Row) 40 Kettlebell Swings 80 Situps 160 Double Unders [caption id="attachment_5230" align="aligncenter" width="391"] Susan S[/caption]...

A few things: - Registration for the Dec 7 event will close this Saturday. We have over 70 people registered so far. If you are wondering if you should register don't stress about it the workouts will be no more difficult than the ones you do on...

6.30am WOD 7.30am WOD (downstairs) and Mobility (upstairs) 8.30am WOD 9.30am Technique/Skills  WOD A) "Helton 3 rounds for time: 800m Run 30 Dumbbell Squat Cleans (20/15kg) 30 Burpees Or B) “Rahoi” AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar-facing Burpees 9.30am Technique/Skills - Overhead Squat - Snatch Balance ...

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