Monthly Archives: June 2011

WOD – Friday 1st July 2011

Posted on June 30, 2011 by Jon Hares

20 min AMRAP: 12 Hang Power Cleans (50kg/35kg) 9 Push Press (50kg/35kg) 6 Burpees Post completed rounds to comments…

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WOD – Thursday 30th June 2011

Posted on June 30, 2011 by Jon Hares

A: Deadlift 1-1-1-1-1-1-1 B: Team Row 3km or Individual Row 1km Post load and time to comments…

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“Kelly” – Wednesday 29th June 2011

Posted on June 28, 2011 by Jon Hares

“Kelly” Five rounds for time of: Run 400m 30 Box Jumps (24″/20″) 30 Wall Balls (10kg/6kg) Post time to comments… Compare to 23/03/2011 Check out this Wall Ball instructional video from Jon Gilson of Again Faster. Wall Ball Shots from … Continue reading →

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WOD – Tuesday 28th June 2011

Posted on June 27, 2011 by Jon Hares

A: Front Squat 5-5-5-5-5 B: Death by Clean and Jerk (60kg/42.5kg) During the first minute perform 1 Clean and Jerk. Second minute perform 2 Clean and Jerks. Continue until you cannot completed the required number of Clean and Jerks within … Continue reading →

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When Cindy met the Chief – Monday 27th June 2011

Posted on June 26, 2011 by Jon Hares

Within a 3 minute time cap perform as many rounds as possible of: “Cindy” 5 Pull Ups 10 Press Ups 15 Squats Rest 1 minute. Repeat for a total of 5 rounds. Post completed rounds and reps to comments… Matt … Continue reading →

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“Amelia” – Sunday 26th June 2011

Posted on June 25, 2011 by Jon Hares

Congratulations to 6:30am regular Ian “Tommo” Thomas and Mrs Tommo for the birth of their second child, Amelia Rose Joan Thomas, who was born at 11:12am on 25/06/11. In true CrossFit fashion to celebrate this epic event we present the … Continue reading →

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WOD – Saturday 25/06/11

Posted on June 24, 2011 by Daf_Dennis

A: Within a 15min timeframe complete: 1-1-1 3-3-3 5-5-5 Shoulder Press Push Press Push Jerk The athlete will choose one weight per set and complete 1 shoulder press, 3 push press and 5 push jerk without resting the barbell. B: … Continue reading →

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“Fran” – Friday 24th June 2011

Posted on June 23, 2011 by Jon Hares

“Fran” 21-15-9 Thrusters (42.5kg/30kg) Pull Ups Post time to comments… Compare to 09/03/2011 The seriously badass women of CrossFit 801 do Fran… Steve Page, who has lost 20.1kg since starting at CrossFit Cardiff 3 months ago! Amazing job Steve, you’re … Continue reading →

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WOD – Thursday 23rd June 2011

Posted on June 22, 2011 by Jon Hares

A: 2 min max rep Kettlebell Snatches (24kg/16kg) B: 12 min AMRAP: First perform 100 Box Jumps (24″/20″) Then in the remaining time an AMRAP of: 10 Deadlifts (85kg/50kg) 10 Ring Press Ups Post reps and rounds completed to comments…

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WOD – Wednesday 22nd June 2011

Posted on June 21, 2011 by Daf_Dennis

A: Pistol Tekkers B: Complete 3 Rounds for time of: 10 Handstand Push Ups Run 200m 20 Burpees Run 200m 30 Kb Swings (1.5 Pood/1 Pood) Run 200m Post times to comments…..

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