Monthly Archives: October 2011

WOD – Tuesday 1st November 2011

Posted on October 31, 2011 by Jon Hares

A: On the minute every minute for 10 mins perform: 2 Deadlifts (Choose a challenging weight throughout) B: 3 rounds for time of: 50 Double Unders 25 Wallball “2-fer-1s” (10kg/7kg) WOD Demo – Zac Pine 7:23 – video

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Again Faster Divided We Fall Games WOD 6 – 31/10/2011

Posted on October 30, 2011 by Jon Hares

Open Gym today between 4pm – 6pm… 3 rounds for max reps (calories on the Rower) Handstand Push Ups Kettlebell Swings (32kg/24kg) GHD Sit Ups Row One 4 minute round is comprised of one minute on each station. Clock does … Continue reading →

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WOD – Friday 28th October 2011

Posted on October 27, 2011 by Jon Hares

A: Establish a 5RM Sumo Deadlift within 15 mins B: 6 RFT: 15 Box Jumps (24″/20″) 12 Back Squats (50kg/35kg) Run 400m The barbell for the Back Squats must be taken from the ground, not from the rack. Post load … Continue reading →

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WOD – Thursday 27th October 2011

Posted on October 26, 2011 by Jon Hares

A: Power Clean 3RM Ladder 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105 On the minute every minute complete 3 Power Cleans, rest for the remainder of the minute. Continue until you cannot complete the 3 … Continue reading →

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“Whitten” – Wednesday 26th October 2011

Posted on October 25, 2011 by Jon Hares

“Whitten” Five rounds for time of: 22 Kettlebell Swings (2 pood/1.5 pood) 22 Box Jumps (24″/20″) Run 400 meters 22 Burpees 22 Wall Balls (10kg/7kg) Mikko Salo – 30:49 (500m run), Graham Holmberg – 35:42 (500m run). Army Captain Dan … Continue reading →

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WOD – Tuesday 25th October 2011

Posted on October 24, 2011 by Jon Hares

A: 10 mins to work on a weakness B: For time: 30-20-10 Press Ups Deadlifts (60kg/40kg) Run 800m 30-20-10 Toes to Bar Air Squats Post time to comments…

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WOD – Monday 24th October 2011

Posted on October 23, 2011 by Jon Hares

Due to our participation in the Divided We Fall Games in CrossFit Velocity on the 29th and 30th October the box will be closed on Saturday and Sunday. Please feel free to come along and support the 6 teams representing … Continue reading →

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Rest Day/WOD make up/Tekkers

Posted on October 22, 2011 by Daf_Dennis

Take the day to come in work on a goat, crack a WOD that you missed during the week or just chill out and drink coffee. If anyone fancies bringing coffee that would be cool!!

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The Chief meets Jack

Posted on October 21, 2011 by Jon Hares

Within a 3 min time cap perform as many rounds as possible of: “Jack” 10 Push Press (52.5kg/37.5kg) 10 KB Swings (1.5/1 Pood) 10 Box Jumps (24″/20″) Rest 1 min. Repeat for a total of 5 rounds. Where you get … Continue reading →

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WOD – Friday 21st October 2011

Posted on October 20, 2011 by Jon Hares

A: On the minute every minute for 10 minutes: Snatch Complex: Power Snatch, Hang Power Snatch, Hang Squat Snatch. Once started the barbell cannot touch the floor until the complex is complete. You can increase weight each set or use … Continue reading →

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