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    Daily WOD

    Back Squat 50 x bodyweight Post number of sets required to comments. Rest no longer than 3 minutes between sets. Finisher: 200 double unders 30 GHD situps 100 double unders ...

    25 October, 2010 /

    3-3-3-3-3-3-3 Alternate between the following stations working up to 3 RM by the final set of each. Front Squat Weighted Pullups Weighted Dips Post loads to comments.   ...

    21 October, 2010 /

    50 Kettlebell swings (24/16kg) Then: 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20") Chest to Overhead (40/30kg) Then: 800m run Thanks to CrossFit SEQ for the inspiration for this workout. Post time to comments. ...

    20 October, 2010 /

    Accumulate 5 minutes of handstands in as few efforts as you are able. Each time you drop out of the handstand sprint 100m. This will also be a skills session. Post number of efforts to comments. ...

    19 October, 2010 /

    "Light Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift (Bodyweight) Deep Pushups (2x10kg plates/1x10kg plate) Medicine Ball Clean (10/6kg) Post time to comments.   ...

    17 October, 2010 /

    "Tabata This!"Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals....

    15 October, 2010 /

    Shoulder Press 5-5-5-5-5-3-3-3-3-3 Aim for max load across the ten sets. Add all ten sets for tonnage.  If you fail a rep the set does not count towards your score. Post total kilos to comments.   ...

    14 October, 2010 /
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