Tag Archives: Squat Cleans

WOD – Tuesday 21st August 2012

Posted on August 20, 2012 by Daf_Dennis

Over the weekend Davs was in Switzerland on a Level 1 seminar with non other than the 5th fittest man alive, Jason Khalipa. Tomorrow we attempt the WOD that we did together so as I can “share the love”!! Jason … Continue reading →

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WOD – Monday 13th August 2012

Posted on August 12, 2012 by Jon Hares

There is a slight change to Opening Hours this week: Tuesday 14th August – There will be NO Open Gym between 3pm-5pm. The 5pm class is cancelled but there will be open gym 5-6pm instead. Saturday 18th August – The … Continue reading →

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WOD – Bank Holiday Monday 4th June 2012

Posted on June 3, 2012 by Jon Hares

Bank Holiday opening hours: Open gym 10am – 11am, WOD Class 11am – 12 noon Firstly I would like to apologise to Ryan for accidentally posting the wrong before and after photo of him on yesterday’s blog. It was juvenile … Continue reading →

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WOD – Friday 3rd February 2012

Posted on February 2, 2012 by Jon Hares

Open Gym 7:30am-9am & 4pm-6pm In teams of 2, partition the work as needed, with only one person working at a time. “Baz” Complete as many rounds as possible in 30 minutes of: 30 Double Unders 8 Squat Cleans (70kg/45kg) … Continue reading →

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Saturday 7th January 2011

Posted on January 6, 2012 by Daf_Dennis

“Hidalgo” For time: Run 2 miles Rest 2 minutes Squat clean, 20 reps (60kg/40kg) Box jump, 20 reps (24″/20″) Walking lunge steps with plate held overhead, 20 steps (20kg/15kg) Box jump, 20 reps (24″/20″) Squat clean, 20 reps (60kg/40kg) Rest … Continue reading →

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Saturday 31st January 2011

Posted on December 30, 2011 by Daf_Dennis

“Santora” Three rounds for reps of: Squat cleans, 1 minute (70kg/50kg) 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute Deadlifts, 1 minute (110kg/90kg) Burpees, 1 minute Jerks, 1 minute (70kg/50kg) Rest 1 minute please post … Continue reading →

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“LumberJack 20″

Posted on December 16, 2011 by Daf_Dennis

“Lumberjack 20″ 20 Deadlifts (125kg/90kg) Run 400m 20 KB swings (2pood,1.5pood) Run 400m 20 Overhead Squats (52.5kg/40kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 Squat Cleans (52.5kg/40kg) … Continue reading →

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WOD – Tuesday 13th December 2011

Posted on December 12, 2011 by Jon Hares

A: Bench Press 3-3-3-3-3 B: 5 rounds for time of: 5 Squat Cleans (60kg/40kg) 10 Pull Ups

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“Badger” – Saturday 26th November 2011

Posted on November 25, 2011 by Jon Hares

“Badger” 3 rounds for time of: 30 Squat Cleans (42.5kg/30kg) 30 Pull Ups Run 800m Post time to comments… In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. Compare to … Continue reading →

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WOD – Thursday 18th August 2011

Posted on August 17, 2011 by Jon Hares

A: 5 rounds for time: 15 Kettlebell Swings (1.5P/1P) 10 Pull Ups 5 Squat Cleans (45kg/30kg) B: Within a 15 min time cap establish a 1RM Press

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