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WOD -
Fri 22nd Nov
22
Nov13


There is to much traffic on the road and for your safety we will stop the running WODs during the hours of darkness.
We will be replacing the running with longer WODs.


4 Cleans
(15 Minute EMOM)

Metcon (for reps)
Tabata Shuttles w/med ball
Tabata Walk Outs
Tabata Burpees
Tabata Sit up w/ball throws


Finisher
Max Wall Walks

WOD -
Thu 21st Nov
21
Nov13

DeadLift
5-5-5-3-3-3

Metcon (5 Rds for time)
Nasty Girl "HELEN"
450Mts Run
21 KB Swing 24/16kg
12 Pull Ups


Finisher
40 Over Head Squat PVC or Training Bar

Thrusday Night Tekker Clinic 19:00Hrs
Push Jerk
Pistol Squats

WOD -
Wed 20th Nov
20
Nov13

Bench Press/Push Ups
10 BP-10 PU,-20 BP-10 PU, 30 BP-10 PU, 40 BP-10 PU.

Metcon (for time)
Row 250
DL 20 (75% body weight)
Row 500
DL 20
Row 250
DL 20
Row 500
DL 20


Finisher
Barbell Roll Out (Banded)

 

WOD -
Tue 19th Nov
19
Nov13

We have now had a delivery of the CrossFit Elviria T-Shirts. Both Female in XS and Male in S,M,L,XL,XXL
Translation in Spanish and English. 15€ each. Only a few Female left.
Tuesday sees the first 14:30 CrossFit Class starting.
Tuesdays sees another tekker clinic running @ 19:00hrs.
From Wednesday 20th we will introduce another morning class @ 10:30. It will run Monday, Wednesday, Friday

Push Press

5-5-5-5-5

Metcon (7 Minute AMRAP)
1 Rope Climb
3 Wall Walks
5 Burpee Pull Ups


Metcon (Tabata)
TTB (Toes to Bar)

Finisher
Plate Push

Tuesday Night Tekker Clinic 19:00hrs
Clean
HSPU's (Handstand Push Ups)

WOD -
Mon 18th Nov
18
Nov13

Wear your best clothes tomorrow guys and girls and don't forget to do you hairs lads.
We have a film crew coming to film us all.


Back Squat
5-5-5-5-5

Metcon (15 Minute AMRAP)
Run 250Mts w/Wall Ball
10 Wall Balls
12 Box Jumps
14 KB Swings


Finisher
Tabata L Holds On Paralettes

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