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Archive for December, 2013

Sunday 22/12/13

REST DAY     3 sleeps till Santa and awesome Christmas feeds!!!   Open Box 10am  – 12 noon

Saturday 21/12/13

9 am Technique class! FREE…its CHRISTMAS…bring a friend along for some festive technique!!   9:30 WOD, Insturctors choice

Friday 20/12/13

For time: Run 1.6km 100 Double Unders   Then, Technique: Turkish Get-ups Advance: 2-2-2-2

Thursday 19/12/13

3 Rounds for time of: 25 Pull ups 15 Shoulder to Overhead  42.5 / 30kg   Then, Pistol technique

Wednesday 18/12/13

17 MIN TIME CAP of: Ascending ladder 3-6-9-12-15-18-21-24 Snatch  50 / 35kg Toes to Bar Burpees   Then, Kipping technique of any of the below: Dips, Hand stand push ups, Pull ups, Toes to bar.  

Tuesday 17/12/13

For time: 21 Back Squat 70 / 50 kg Run 400m 15 Back Squat 70 / 50 kg Run 200 9 Back Squat 70 / 50 kg Run 100m You are NOT allowed to do this wod from the rack   To finish: Squat 2-2-2 @ 85% of MAX

Monday 16/12/13

“FACKEL” 25 MIN AMRAP: 8 Handstand push ups 8 Box Jumps 30” / 24” 15 Foot Rope climb, 1 ascent

Sunday 15/12/13

REST DAY    Open box 10am  – 12noon Hope you all have a great Sunday!

Saturday 14/12/13

9 am Technique class   9:30 WOD Instructors choice

Friday 13/12/13

12 MIN AMRAP of: 10  K/B Sumo deadlift high pull  24 / 16 kg 10 Goblet Squat 24 / 16 kg 10 K/B Swing  24 / 16 kg   To finish: Push Press technique