Monthly Archives: July 2016

Friday 29/07/2016

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Workout

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Strength

Front Squat (every 90 sec)

5×4 @75%


Conditioning

Wod

20 Min Alt EMOM

(5 Sets)

Min 1: 20 Wall Balls 10/7.5kg

Min 2: 20sec Hollow Hold

Min 3: 20 Goblet Squat 16/12kg

Min 4: 20 Shoulder Taps

 

 

Thursday 28/07/2016

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Workout

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Conditioning

Buddy Wod 

Wod 1 

9 min AMRAP 

20 Deadlift 100/60kg

40 Box Jumps 24″/20″

*3 Min Rest*

Wod 2 

9 Min AMRAP 

20 Push Press 40/30kg

40 Burpee over Bar

*3 Min Rest*

Wod 3

9 Min AMRAP 

20 Toes-Bar

40 Double Unders

 

 

Wednesday 27/07/2016

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Workout

2016 Crossfit Games Affiliate Cup Champions

1st CrossFit Mayhem 

2nd 12 Labours CrossFit

3rd CrossFit Yas 

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Conditioning

Wod 

3 Rounds For Time 

7 Strict HSPU

50 Alt Pistol Squats

10 Hang Power Cleans 80/55kg

(20 Min Time Cap)


Extra’s 

3 Supersets: 

20 Leg Raises

90 sec Plank

 

 

 

 

Tuesday 26/07/2016

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Workout

2016 CrossFit Games Champions 

1st Matt Fraser 

2nd Ben Smith 

3rd Patrick Vellner 

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Gymnastic Conditioning 

Death By

Bar Muscle up (Adv)

C2B Pull up (Int)

Pull up (Beg)

(12 Min)

then 

Death By: Push up 

2,4,6,8,10,etc

(10 Min)


Conditioning 

Wod 

For Time 

21-15-9-6-3 

Single Arm KB Thruster 24/16kg

V-up

(10 Min Time Cap)

 

 

Monday 25/07/2016

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Workout

2016 CrossFit Games Woman’s Champions

1st Katrin Davidsdottir

2nd Tia-Clair Toomey

3rd Sara Sigmundsdottir

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Strength

Snatch Complex 

12 Min EMOM 

1 Deadlift+1 Hang 2nd Pull+ Full Squat Snatch

*Increase Load each 4 Minutes*

50%-60%-70% of 1RM


Conditioning 

Wod

3 Rounds For Time 

25 Back Squats 40/30kg

50 Double Unders

(12 Min Time Cap)

 

 

 

Friday 22/07/2016

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Workout

Games Week 2016

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Freedom Friday 2.0 

Conditioning 

Choose a Wod:

Wod 1 

20 Min Alt EMOM

Odd: 15 Box Jumps 24″/20″

Even: 5 Deadlift 100/60kg

*Mens weight increases with 10kg each set.

*Ladies weight increases with 5kg each set.

Wod 2 

For Time 

2Km Row

Wod 3 

For Time

50-30-10

Wall Balls 10/7.5kg

Kb Swing 24/16kg

Push Press 40/25kg

Wod 4 

For Time 

21-18-15-12-9

Toes-Bar

Back Squat 60/40kg

* 20 Double Unders between each set. 

 

Thursday 21/07/2016

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Workout

Games Week 2016

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Conditioning

Buddy Wod

For Time

Double Heavy “Grace”

60 Clean & Jerks

Rx 60/40kg

Rx+ 80/50kg

Rx Super 100/60kg

(15 Min Time Cap


Strength

Gymnastic Conditioning 

5x 30sec Handstand Hold

 

 

 

 

Wednesday 20/07/2016

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Workout

Games Week 2016

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Conditioning 

Wod

For Time 

100 Thrusters 45/30kg

*Every time you rest complete: 

5 Chest to Bar Pull ups

(20 min cap)


Strength

Core work 

3 sets – Max Hanging L-Sit

– 25 Sit up

 

 

 

Tuesday 19/07/2016

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Workout

Games Week 2016

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Strength

Front Squat

5x 6 pausing (3sec)


Conditioning 

Wod

5 Rounds For Time 

10 Goblet Squats 32/24kg

7 HSPU

10 Russian Swings 32/24kg

7 Burpee over Kettlebell Jumps

(15 Min Time Cap)

 

 

 

Monday 18/07/2016

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Workout

Games Week 2016 

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Strength 

1RM Jerk

1-1-1-1-1


Conditioning 

Wod 

12 Min AMRAP

3,6,9,12,15,...

Power Snatch 40/30kg

Bar Muscle up(Adv), Pull up(Int)