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    Daily WOD

    7.00 am Core Strength and Conditioning 7.45 am Open Gym Intro WOD 3 rounds for time: 50 Double Unders / 100 singles 10 Knees to Elbows 20 Overhead Lunge 8.30 am WOD CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches 35/25kg 9.30 am Intro WOD httpv://www.youtube.com/watch?v=JHk1YBVjUIU&feature=player_detailpage...

    16 September, 2011 /

    WOD Strength - Press 5-5-5-5-5 Metabolic Conditioning - AMRAP in 8 mins: 5 Burpees 7 Hanging Power Clean 40/30kg Intro WOD Strength - Press 5-5-5-5-5 Metabolic Conditioning - 2 minute challenges: Wall Ball Box Jumps Plank ...

    15 September, 2011 /

    WOD Run 400m 2 rounds of:  5 Thrusters (40/30kg),  5 Muscle-ups Run 400m 2 rounds of: 5 Thrusters (40/30kg), 5 Toes through rings Run 2km Intro WOD Complete as many rounds as possible in 15 minutes: Run 400m 9 Burpees ...

    14 September, 2011 /

    WOD "Christine" 3 rounds for time: 500m Row 12 Deadlift @ Bodyweight 21 Box Jumps 24/20" Intro WOD Metabolic Conditioning and Weightlifting  ...

    13 September, 2011 /

    Main WOD Split Jerk 3-3-3-3-3 Between sets row 5 x 1 minute max efforts for distance Intro WOD Rowing time trials - 2 x 500m, 2 x 100m Then 3 rounds for time of: 20 Back Extension 20 Situps 100 skips httpv://www.youtube.com/watch?v=OD2JFfavmCU&feature=player_detailpage ...

    12 September, 2011 /

    For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 32/24kg 30 Sit-ups 20 Hang squat cleans, 15/10kg dumbells 25 Back extensions 30 Wall ball shots, 10/6kg 3 Rope climb ascents Thanks to CFHQ for the workout (Sept 8, 2011) httpv://www.youtube.com/watch?v=11KNDdPSl64&feature=player_detailpage...

    11 September, 2011 /

    Happy Birthday Arnie and Mav! "If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to...

    10 September, 2011 /

    "Randy" For time: 75 Power Snatch 35/25kg If you haven't completed the CFBB Leeding Challenges and would like to, today is a good day to get them done after "Randy". httpv://www.youtube.com/watch?v=lLFunBPgPOo&feature=player_detailpage...

    07 September, 2011 /
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