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Archive for July, 2015

Saturday 1/8/15

8am: OLYMPIC LIFTING + OPEN MOBILITY > Lane way access + entry ONLY. 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Comment with a WOD of your choosing to see if it gets selected this Saturday!! Then follow the WOD with a CrossFit Brunch! Enjoy 🙂

Friday 31/7/15

A) Deadlift 7-7-7-7 B) 9min AMRAP 20 Wall Balls 20/14lbs 10 Ring Row 10 Tuck Jumps

Thursday 30/7/15

A) 10min AMRAP 2km Bike 30sec Handstand Hold 10sec L-Sit B) Ring Technique

Wednesday 29/7/15

For Time: 21 Thrusters 42.5/30kg 21 Pull Ups 21 Bar Over Burpees 21 SDHP 42.5/30kg 21 Toes to Bar 21 Bar Over Burpees 21 Squat Cleans 42.5/30kg 21 Ring Dips 21 Bar Over Burpees

Tuesday 28/7/15

A) Strict Press 5-5-5-5 B) For Time: 5 Rounds 4 Man Makers 15/10kg 20 Double Unders

Monday 27/7/15

A) Find your: 1RM Front Sqaut B) 11min AMRAP 2 Wall Walks 8 Sit Ups 16 Box Jumps 24/20inch C) Kipping Technique

Saturday 25/7/15

8am: OLYMPIC LIFTING + OPEN MOBILITY > Lane way access + entry ONLY. 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Follow the WOD with a CrossFit Brunch! Good-luck to all our members competing in the EFL Competition at the University this weekend ?#?rockhard? ?#?CFR? ?#?EFL? ?#?ironknights? 🙂

Friday 24/7/15

A) Snatch 1-1-1-1-1 B) 12min AMRAP 12 K/B Overhead Walking Lunge 12/8kg 10 SDHP 42.5/30kg 8 Shoulder to Overhead 42.5/30kg

Thursday 23/7/15

A) 4 Rounds For Time: 200m Run 20 Sit Ups 100m Run 10 Toes to Bar *Rest 30sec* (Between Rounds) B) Mobility

Wednesday 22/7/15

“DT” 5 Rounds For Time: 12 Deadlifts 70/45kg 9 Hang Power Clean 70/45kg 6 Push Jerks 70/45kg *40min Cut Off.. Note: Everytime you drop the bar (other than after completing the full round) a penalty of 1 round of CINDY (5 pull ups, 10 push ups & 15 air squats) is to be completed immediately […]