Monday 7th April – WOD results

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7april

“Visalia”
For time (15 min Cap):
20 Power Cleans (60/40kg)
20 Deadlifts (60/40kg)
20 Wall Balls (9/6kg to 10ft)
20 T2B
200 Double Unders
EMOM 2 Thrusters (60/40kg)
7april1 7april2 7april3

Saturday 5th April – WOD results

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5aprilA) Back Squat 5-5-5-5-5
B) 6 Rounds for time:
9 Pull Ups
40ft Overhead Walking Lunge (20/15kg)

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Friday 4th April – WOD results

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4aprilA) Squat Clean 5-5-5-5-5
B) Teams of 3-4. One working.
Max Distance Row in 12 minutes.

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Thursday 3rd April – WOD results

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3aprilA) Max Kg 30ft Sled Drag in 10 sec.
B) 3 Rounds for time:
30 Push Ups
20 Over Box Jumps (24”)
3april1 3april2

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Wednesday 2nd April – WOD results

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2aprilA) Front Squat 5-5-5-5-5
B) “The Sandwich”
For time:
800m Run
21-15-9 reps:
Wall Balls (9/6kg)
American Swings (32/24kg)
800m Run
Compare: 19/07/13, 20/10/12, 02/04/12,
2april1

Tuesday 1st April – WOD results

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1 aprilA) Skin the Cat/Back Lever Practice
B) “Mary“
AMRAP in 20mins:
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups
Compare: 25/9/13, 20/05/13, 19/10/12,
1april2

Monday 31st March – WOD results

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31 marchA) Handstand Walking Practice
B) Every 4 min. for 20 min. (5 rounds):
4 Deadlifts (130/90kg)
40 Double Unders
12 T2B
Rest for the rest of the 4 minutes.
Record time for each round.
If you are still going at 3 minutes, stop and
rest, plus scale (reduce DUs?) next round

Saturday 29th March – WOD results

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29marchA) L-Sit 3 x Max Holds

Then Front Lever Progressions
B) Against a running clock of 25 minutes:
0-5mins – 80 Pull Ups
5-10mins – 80 Wall Balls (9/6kg)
10-15mins – 50 Burpee Box Jumps
(24”/20”)
15-20mins – 40 American Swings (32/24)
20-25mins – 1000m run
Rest for remainder of 5 min if complete. If
not completed, move on at start of next 5
minutes.

Friday 28th March – WOD results

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CROSSFIT GAMES OPEN 14.5

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Thursday 27th March – WOD results

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27marchA) TGU 5-5-5-5-5
B) 6 Minute AMRAP
3 Deadlifts (42.5/30kg)
6 Power Clean (42/30kg)
9 Box Jumps (24”)
C) 15 Minutes of Hip mobility
27march