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WOD 04.06.13 – Run Tuesday

WOD Tuesday 04.06.13 Strength Stiff Legged Deadlift Metabolic Conditioning Run 50 Star Jumps 50 Lunges Run (Compare to 21/2/13)

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WOD 05.06.13 – Press Wednesday

WOD Wednesday 05.06.13 Strength Floor Press Metabolic Conditioning 6 Minute AMRAP 12 Renegade Row 24 Russian Twist 3 Minute Rest 3 Minute AMRAP 6 Renegade Row 12 Russian Twist

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WOD 06.06.13 – Burpee Thursday

WOD Thursday 06.06.13 Strength DB Lunges Skill Handstand Practise Metabolic Conditioning “Death by Burpees” 1 in 1st Minute 2 in 2nd Minute 3 in 3rd, and so on until you cannot complete the number of...

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WOD 07.06.13 – Dip Friday

WOD Friday 07.06.13 Strength/Skill Pull-ups/Ring Rows 10 Minute AMRAP 10 One arm swings each side 10 Dips

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Active Recovery 08.06.13 – Super Saturday

Do something “super” today… Either for yourself or a loved one go for a massage, make someone breakfast in bed, whatever you end up choosing – make sure you pay it forward! Do a good deed and spread...

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WOD 11.06.13 – Push Up Tuesday

WOD Tuesday 11.06.13 Strength Push Ups [Focus on position, 3 seconds down, 1 second pause] 4 x 10, 90 second rest Metabolic Conditioning AMRAP in 10 Minutes 21-15-9 KB Swings Goblet Squats

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WOD 12.06.13 – Power Clean Wednesday

WOD Wednesday 12.06.13 Skill Power Clean Technique Metabolic Conditioning EMOM 6 BB Lunges 3 Burpees

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WOD 13.06.13 – Deadlift Thursday

WOD Thursday 13.06.13 Strength/Skill KB Deadlift Side Bends Metabolic Conditioning 15 Minute AMRAP Run 600m 30 sit ups

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Active Recovery 15.06.13 –“Move the gym for time” Saturday :)

Looking forward to a fun filled day of getting the gym finished so we can officially open our doors on Monday Thanks in advance to all those who are offering their time and services this weekend – it...

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WOD 17.06.13 –“CrossFit Total” Monday

WOD Monday 17.06.13 Moving into an indoor CrossFit training facility after working out in the park and a small one car garage brings with it a few perks… One major one being that we have all the...

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