21 Feb Friday, 22/02/13
“Zoe” For time: 30 Muscle-Ups ...
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Author: Jim King
20 Feb Thursday, 21/02/13
Bonus Session - Mobility with Sandy 6:15 - 7.00pm WOD "Christine" 3 rounds for time: 500m Row 12 Deadlift (Bodyweight) 21 Box Jumps (20", old school) Optional Deadlift 3RM ...
19 Feb Wednesday, 20/02/13
Snatch 3RM OTM for 10 minutes: 3 Overhead Squat 3 Chest-to-Bar Pullups (or Bar Muscle-Ups) httpv://www.youtube.com/watch?v=B1g4INnwaaY 136kg - Nuff said....
18 Feb Tuesday, 19/02/13
Mobility - Tonight 6.15 - 7.00pm WOD Wall Walks 5-5-5-5 Thrusters 5-5-5-5 Double Leg Lowers 10-10-10 Superman Holds 3 x 2mins ...
17 Feb Monday, 18/02/13
Congratulations to our two teams that competed in the Hell's Gate Challenge and thank you very much to all the members who got out there to support them. Both teams competed in the beginner category. Team Krusher came second after the preliminary rounds and finished...
16 Feb Sunday, 17/02/13 – Rest Day
httpv://www.youtube.com/watch?v=akl5_slO6-E...
15 Feb Saturday, 16/02/13
ADDITION TO SATURDAY TIMETABLE: 6.45am - 7.30am MOBILITY in the gym (as before) 7.30am - 8.15am MOBILITY in the upstairs prep room (addition to the timetable) 7.30am - 8.30am CROSSFIT (as before) 8.30am - 9.30am CROSSFIT (as before) In order to accommodate the second Mobility session it is necessary for...
14 Feb Friday, 15/02/13
This weekend we have got two teams entered in to the Hell's Gate Challenge on Sunday. Team "Boom" and Team "Krusher". They would love a bit of support if you can find some time to get out there and cheer them on. Also, WISER1CROSSFIT will be...
13 Feb Thursday, 14/02/13
Push Jerk Heavy 2's OTM for 10 minutes: 3 Push Jerk @ 75% or less of your heaviest set 10 Second L-Sit httpv://www.youtube.com/watch?v=gc0-uVMGCSM...
12 Feb Wednesday, 13/02/13
Time Trials 2 x 1km Run (Work:Rest = 1:1) 1km Row Mobility ...
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