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Archive for October, 2015

Saturday 31.10.15

8am: Open Weightlifting – Entry via LANEWAY DOOR 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Comment to FB to see if your WOD gets chosen?!! Then follow the WOD with a CrossFit Brunch! **Note** 1 Week to ELF!! (See website)

Friday 30.10.15

A) Hang Clean & Jerk 4-4-4-4   B) For Repetitions: Score in Reps 4min K/B Swing 24/16kg 1min Air Squat 3min K/B Swing 1min Air Squat 2min K/B Swing 1min Air Squat 1min K/B Swing

Thursday 29.10.15

A) 12min AMRAP 14 Box Step Ups 24/20inch 10 Grasshoppers 6 Pull Ups 2 Forward Rolls   B) Mobility

Wednesday 28.10.15

For Time: 100 Double Unders 80 Wall Balls 20/14lbs 60 Deadlifts 60/42.5kg 40 Burpees 20 Toes to Bar 30 Burpees 50 Deadlifts 60/42.5kg 70 Wall Balls 20/14lbs 90 Double Unders

Tuesday 27.10.15

A) Kipping Technique B) 13min AMRAP 200m Run 10 Sit Ups 200m Run 5 Muscle Ups

Monday 26.10.15

A) Hang Snatch Technique Adv. 4-4-4-4 B) For Time: 21-18-15-12-9-6-3 Push Press 30/25kg K/B Goblet Squat 24/16kg C) 30 Toes to Bar

Saturday 24/10/15

8am: Open Weightlifting – Entry via LANEWAY DOOR 9am: Technique Overview + Skill Acquisition 9:30am: WOD: INSTRUCTORS CHOICE!! Comment on FB to see if your WOD gets chosen?!! Then follow the WOD with a CrossFit Brunch!

Friday 23.10.15

A) Deadlift 2-2-2-1 B) For Time: 63 Wall Balls 20/14lbs 21 Ring Dips 35 Wall Balls 20/14lbs 15 Ring Dips 18 Wall Balls 20/14lbs 9 Ring Dips

Thursday 22.10.15

A) Tabata WOD (8x 20/10sec) Wall Ball (Over Shoulder) Sit Ups Double Unders Burpees B) Mobility

Wednesday 21.10.15

“Jennifer” 26min AMRAP 10 Pull Ups 15 K/B Swing 24/16 20 Box Jumps 24/20inch