Monthly Archives: February 2011

WOD – Tuesday 1st March 2011

Posted on February 28, 2011 by Jon Hares

A: Back Squat 5-5-5-5-5 B: Within a 5 min time cap: 50 Box Jumps (24”/20”) In remaining time max rep Kettlebell Swings (1.5P/1P) Post loads and time to comments…

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OPEN GYM TIMES – Week Commencing Monday 28/02/11

Posted on February 27, 2011 by Jon Hares

In addition to our normal class times the gym will be open during the following times: Monday 28/02/11: 4pm – 6pm Tuesday 01/03/11: 12 noon – 4pm Wednesday 02/03/11: 7:30am – 10am & 12 noon – 2pm Thursday 03/03/11: 7:30am – … Continue reading →

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WOD – Monday 28th February 2011

Posted on February 27, 2011 by Jon Hares

Warm up – inc. 5 min Double Unders practice A: Overhead Squat & Pull Up Tekkers B: 21-15-9 Overhead Squats (42.5kg/30kg) Pull Ups Post time to comments…

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‘Lumberjack 20′ – Saturday 26th February 2011

Posted on February 25, 2011 by Jon Hares

Rest day/Make up/Tekkers …or take on the CrossFit Cardiff weekend Hero WOD: On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one … Continue reading →

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“Twisted Sisters” – Friday 25th February 2011

Posted on February 24, 2011 by Jon Hares

A: Handstand Push Up Tekkers B: “TWISTED SISTERS” 10 min AMRAP of: Row 250m 12 Deadlifts (Bodyweight) 21 Box Jumps (24”/20”) Rest precisely 5 mins… 10 min AMRAP of: 5 Handstand Push Ups 10 Press Ups 15 Squats Post rounds … Continue reading →

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WOD – Thursday 24th February 2011

Posted on February 23, 2011 by Jon Hares

A: Overhead Squat tekkers B: Oregon/Idaho Sectional Chipper 30 Wall Balls (9kg/6kg) 30 Ground to Overhead (42.5kg/30kg) 30 KB Swings (2P/1.5P) 30 Overhead Squats (42.5kg/30kg) 30 Burpees 30 Power Cleans (42.5kg/30kg) Post time to comments…

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WOD – Wednesday 23rd February 2011

Posted on February 22, 2011 by Jon Hares

Rest day/Tekkers/Make up/Play new sports… OR…take a crack at this week’s Benchmark Girl… ”Helen” 3 rounds for time: Run 400m 21 Kettlebell Swings (1.5P/1P) 12 Pull Ups Post time to comments… The gym set up for last night’s WOD

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WOD – Tuesday 22nd February 2011

Posted on February 22, 2011 by Jon Hares

A: Burgener Warm Up B: Snatch Tekkers or Work up to a heavy single within 20 mins C: Within a 3 minute time cap: Run 400m 15 Press ups Max rep bodyweight Back Squats Rest 1 minute. Repeat for a total … Continue reading →

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ON RAMP Session 1 – 21/02/2011

Posted on February 21, 2011 by Jon Hares

A new ON RAMP started tonight and already the crew are exhibiting unbelieveable tekkers! Great work all round!!! Weare taking booking for the next available course which starts on the 21/03/11… 

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WOD – Monday 21st February 2011

Posted on February 20, 2011 by Jon Hares

Warm up/Mobility A: Front/Back Lever Tekkers B: For time: 21 Power Cleans (60kg/42.5kg) 42 Double Unders 15 Power Cleans (60kg/42.5kg) 30 Double Unders 9 Power Cleans (60kg/42.5kg) 18 Double Unders Post time to comments…

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