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Archive for June, 2014

Tuesday 01/07/14

1KM Row THEN, 5 Rounds of: 10 Burpee Box Jumps 20 Double Unders   Technique: Man Maker

Monday 30/06/14

How to start your week…with this of course!   “NASTY GIRLS” V2. 3 Rounds: 50 1-Leg Squats ALT 7 Muscle Ups 10 Hang Cleans 80 / 55kg OR “NASTY GIRLS” 50 Squats 7 Muscle Ups 10 Hang Cleans 60 / 42.5kg   Technique: Rowing  

Sunday 29/06/14

REST DAY!   Open Box 10am – 12 noon.   See you all tomorrow for the start of another weeks of WODS!    

Saturday 28/06/14

Hey guys! Welcome to the weekend! As advertised we are having an OPEN BOX from 8am  – 9am for a LIFTING ONLY session. No WODS, plain and simple, OLY LIFTING. If you are keen please come in via the lane way door only. Naseeb will be here.   9am we kick off Ella’s leaving session!! […]

Saturday 28th OLY LIFTING ONLY

 

Friday 27/06/14

For time: 10m Bear Crawl 10 Toes to bar 10m  Backward Bear Crawl 10 Burpees 10m Bear Crawl 10 Hollow Body Rocks 10m Backward Bear Crawl   Technique: Over Head work

Thursday 26/06/14

10 MIN AMRAP 5 D/B Snatch Right Hand 20 / 16kg 10 Box Jump 24 / 20” 5 D/B Snatch Left Hand 20 / 16kg 10 Box Jump 24 / 20”   Technique: Kipping  

Wednesday 25/06/14

For Time: 50 Deadlifts 50 / 35kg 50 Walking Lunges 40 Back Squats 50 / 35kg 40 Toes to bar 30 Power Cleans 50 / 35kg 30 Burpee Box Jumps 24 / 20 20 Thrusters 50 / 35kg 20 Triple Unders

Tuesday 24/06/14

For Time: 400m Run 10 Strict Press 30 / 20kg 300m Run 10 Strict Press 30 / 20kg 200m Run 10 Strict Press 30 / 20kg   Technique: Pistols Muscle Ups

Monday 23/06/14

SHE’S BACK!!! Bring it on! … “ANGIE” 100 Pull Ups 100 Push Ups 100 Sit ups 100 Squats   Technique: Turkish Get-ups