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Archive for February, 2014

Wednesday 19/02/14

2 Rounds for time of: 100 Double Unders 10 Deadlifts 125 / 87.5kg 50 Box Jumps 24 / 20” 5 Muscle Ups   To finish: 50 Sit ups

Tuesday 18/02/14

3 Rounds for time of: 10 Hang cleans  60 / 42.5kg Run 200m   To finish: Technique: Split Jerk 3-3-3-3 @25%

Monday 17/02/14

4 Rounds for time of: 3 Wall Walks 10 Mountain climbers 20 Wall balls   Then, Technique: Rope work Advance: 1-1-1-1

Sunday 16/02/14

REST DAY   OPEN BOX 10am  – 12 noon    

Saturday 15/02/14

Hey Crew! It’s the weekend! 9am technique class. This class is FREE!! Come along join in the fun!   9:30am WOD Instructors choice!   Have a great weekend!

Friday 14/02/14

10 Minutes of EMOTM 1 Hang Power Snatch 1 Power Snatch 1 Over Head Squat Choose your own weight.   Then, Technique: Kipping  

Thursday 13/02/14

4 Rounds for time of: 30 Double Unders 20m walking lunge 10 Toes to bar   To finish: Technique: Squat Clean ADVANCE 4-4-4-4

Wednesday 12/02/14

15 Min AMRAP 5 Hand Stand Push ups 10 Front squat  50 / 35kg 15 Deadlift  50 / 35kg 20 Box Jumps 24 / 20” Then, Muscle Up Transition

Tuesday 11/02/14

10 Rounds for time of: 3 Snatch 60 / 42.4kg 5 Pull ups 10 Push ups 15 Squats   To finish: 50 Sit ups

Monday 10/02/14

Power Clean Technique 3-3-3-3 @40% Swim 300m Or Row 2000m Or Run 3km   Jarrod doing some Over head work at the Aus Day Mash Up