Monthly Archives: July 2011

Reebok CrossFit Games 2011 Open WOD 5

Posted on July 31, 2011 by Daf_Dennis

Regularly learn and play new sports!! A: Drop Snatch tekkers: Build up to 50% of your 1RM and complete 10 reps. B: Complete as many rounds as possible in 20mins of: 5 Power cleans (65kg/40kg) 10 Toes to bar 15 … Continue reading →

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WOD – Sunday 31st July 2011

Posted on July 31, 2011 by Jon Hares

A: Within a 5 min time cap: Run 800m Then establish a 1RM Push Jerk Rest 3 mins. Repeat for a total of 3 rounds. Score is the heaviest load for each round. B: 5 rounds for time of: 10 … Continue reading →

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WOD – Saturday 30th July 2011

Posted on July 30, 2011 by Jon Hares

Gym is open today between 10am – 12 noon WOD: A: Bottom to bottom Tabata Squats 8 x 20 seconds work, 10 seconds rest of bottom to bottom squats (rest at the bottom of the squat). Score is total squats … Continue reading →

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WOD – Friday 29th July 2011

Posted on July 28, 2011 by Jon Hares

A: 10 min Team Row for max distance B: 20 min AMRAP: 6 Pull Ups 9 Sumo Deadlift High Pulls (35kg/25kg) 12 Wall Ball Shots (10kg/6kg) Post distance for A and rounds completed for B to comments…

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WOD – Thursday 28th July 2011

Posted on July 27, 2011 by Jon Hares

A: Establish a 1RM Snatch within a 10 minute time cap B: 15-12-9 Thrusters (52.5kg/35kg) Kettlebell Swings (2P/1.5P) Box Jumps (30″/24″) Post load and time to comments… Gaz Shears (The Will Ferrell of CrossFit) sweating like Davs Dennis in a … Continue reading →

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“Diane” – Wednesday 27th July 2011

Posted on July 26, 2011 by Jon Hares

A: “Diane” 21-15-9 Deadlifts (100kg/70kg) Handstand Push Ups B: For time: Run 400m 20 Front Squats – at the weight used for Diane Run 400m

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WOD – Tuesday 26th July 2011

Posted on July 25, 2011 by Jon Hares

A: Tabata Burpees: 8 rounds of 20 seconds max rep burpees, 10 seconds rest. Record total burpees completed. Rest 3 mins B: 5 rounds for time of: Run 200m 20 Knees to Elbows Run 200m 20 Back Extensions CASH OUT: … Continue reading →

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“The Chief” – Monday 25th July 2011

Posted on July 24, 2011 by Jon Hares

A: 3 sets, for form not time of: 5 Strict Muscle Ups B: “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (60kg/42.5kg) 6 Press Ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. … Continue reading →

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WOD – Sunday 24th July 2011

Posted on July 23, 2011 by Jon Hares

A: Death by Prowler First minute perform a 10m prowler push Second minute perform 2 x 10m prowler push Third minute perform 3 x 10m prowler push Continue until you are unable to complete the required number of prowler pushes … Continue reading →

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Team WODs – Saturday 23rd July

Posted on July 22, 2011 by Jon Hares

The gym is open between 10am – 12 noon with Coach Andy at the helm, but be warned he will only answer to the name ‘Nipples’ The WODs will be…. …announced in the morning!!! Enjoy!!!

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