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WOD -
Mon 25th Dec
25
Dec17

MERRY CHRISTMAS
To all our athletes and followers
Have a lovely Day

WOD -
Fri 22nd Dec
22
Dec17


For Time The 12 Days XMAS
Enjoy Guys

  • 1 Sumo Deadlift High-Pull (35/25Kg)
    2 Thrusters
    3 Push Press
    4 Power Cleans
    5 Front Squat
    6 Kettlebell Swings
    7 Pull Ups/Ring Rows
    8 T2B/Knees2Elbows
    9 Box Jumps (24/20 in)
    10 Burpees
    11 Walk Outs
    12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,”
complete each exercise in ascending order then work back down to 1,
adding one exercise per round.
Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

WOD -
Thu 21st Dec
21
Dec17

08:30 & 09:30
Cardio CrossFit



18:00 & 19:00Hrs
Kettlebell With Muk

 

WOD -
Wed 20th Dec
20
Dec17

A: Front Squat 5x2-3@73%

B: Squat Clean 5x2-3@73%

C: Muscle Up Tekker

WOD: AMRAPx?
 In 3's
Partner A: Rows 500Mts
Partner B: The Hulk 
5 DL
5 Hang Pwr Clean
5 Front Squat
5 Push Press
5 Back Squat
Partner C: Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
On the change A>B, B>C, C>A.......etc

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