Monthly Archives: August 2011

WOD – Thursday 1st September 2011

Posted on August 31, 2011 by Daf_Dennis

A: L – Sit Tekkers B: For time: 50 Squat snatches (35kg/25kg) On the minute every minute 10 Box Jumps (24″/20″) Post times to comments……

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“Nicole” – Wednesday 31st August 2011

Posted on August 30, 2011 by Jon Hares

Open gym today between 4pm-6pm “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments… Nic Richardson – 40, 16, 18, 15, … Continue reading →

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WOD – Tuesday 30th August 2011

Posted on August 29, 2011 by Daf_Dennis

A: Within a 20 minute time frame establish a 1 rep max deadlift. B: 3 rounds for time of: 10 Power Cleans (60kg/40kg) 10 Burpees Post times to comments…….

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Confusing Opening hours!!

Posted on August 29, 2011 by Daf_Dennis

Guy’s, apologies if you missed the facebook posts but the box was open from 10-12 this morning. There will be no classes tonight due to: 1. The bank holiday. 2. The box has been cleaned by some NINJA’S this weekend … Continue reading →

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“Fran”

Posted on August 28, 2011 by Daf_Dennis

For time: 21-15-9 Thrusters (42.5kg/30kg) Pull Ups Post times to comments……..

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Sunday 28th August 2011

Posted on August 27, 2011 by Daf_Dennis

For time: Cash in: Within 3 minutes complete 75 Shoulder to Overhead (30kg/15kg) 3 rounds for time: 200m Run 15 Ring Dips 20 Front Squats (30kg/15kg) 25 Kettlebell Swings (1.5pood/1pood) Cash out: Complete any remaining reps of the buy in. … Continue reading →

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Saturday 27th August 2011

Posted on August 26, 2011 by Daf_Dennis

10:00 – 11:00 – Tekkers 11:00 – 12:00 – WOD 2 rounds for time: Run 400m 5 Power Snatch (40kg/30kg) Run 400m 10 Burpee touches (lowest pull up bar or an object 1ft higher than an outreached hand) Run 400m … Continue reading →

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WOD – friday 26th August 2011

Posted on August 25, 2011 by Daf_Dennis

A: Within a 15 minute time cap complete Back Squat 3-3-3-3-3 B: Within 5 minutes complete as many REPS as possible of: Ground to overhead (60kg/40kg) (Squat Clean, Coach 2 shits will explain) Post loads and reps to comments…….

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“Fight Gone Bad”

Posted on August 24, 2011 by Daf_Dennis

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: Wall-ball: 10kg/6kg ball, 10 ft target. (Reps) Sumo deadlift high-pull: … Continue reading →

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WOD – Wednesday 24th August 2011

Posted on August 23, 2011 by Daf_Dennis

Within a 4 minute window perform as many rounds and reps as possible of: 5 Overhead Squats (60kg/40kg) 10 Toes to bar 15 Deadlifts (60kg/40kg) Following each 4 minute window athletes will have 3 minutes to perform 30 Burpees and … Continue reading →

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