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WOD -
Thu 26th Oct
26
Oct17

08:30 & 09:30
WOD:
AMRAPx42'
1000Mts Run
50 Wall Ball
40 Kb Swing
30 Mountain Climbers
40 DU's/Skipps/Side Taps
50 Sit Ups


THEN @ 18:00 & 19:00Hrs
Is Our New KB Cardio Fitness
Class
This is included in CrossFit Elviria membership.
However we are now welcoming visitors to join
us for the class @ a small fee 7:50€



 

WOD -
Wed 25th Oct
25
Oct17

A: 16 Walking Lunges
+
10 Banded Frontal Raises

B: E2:30 Run 400Mts

C: EMOMx8'
Jumping Ring Pwr Squats
Ring Hamstring Curls

WOD:
In Pairs
Partner Work Through The WOD
Partner B Hold 20/15Kg Plate Over Head
Partners Change once One Round Is Completed Or Partner Cannot Carry On
AMRAPx6'
10 DL @ 50%
8 Box Jumps
6 Tuck Jumps
 

WOD -
Tue 24th Oct
24
Oct17

A: Find 1RM Bench Press With 2" Pause
Then Into 90% E1:30MOM 3-4 Reps

B: Find 1RM Strict Press
Then 80-95% E1:30MOM 3-4 Reps

C: KB Hang Cleans 2R 2L 2 Burpees

WOD:
Grace
30 C+J 60/35Kg
Every 6 Reps 6 Paralette or Ring Dips


 

WOD -
Mon 23rd Oct
23
Oct17

A: DL 5x3 @ 88%
+
10 Banded Pull Aparts (focus on squeezing the shoulder together like the DL)

B: 5xMax C2B/Pull Ups/Ring Pull Ups Feet On Ground E1:30MOM

C: TGU Tekker Followed By
1 TGU Right Arm/Left Arm go Heavy

WOD:
T2B Cindy
5 T2B
10 Push Ups
15 Air Squats

WOD -
Sat 21st Oct
21
Oct17

Open Gym
09:00Hrs-11:00Hrs

10:00-11:00Hrs
The WOD

ZUES
3 Rds 45' TC
30 WB
30 SDLHP @ 32/24Kg
30 BJ
30 PP @ 30/20Kg
30 Kcal Row
30 PU
10 Back Squat @ BW

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