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WOD - Wednesday 28th February 2018

28/2/2018

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EMOM x 24min

1st min = 5 Hang Power Cleans 60/45kg
2nd min = 10 T2B
3rd min = 15 Box Jump Overs

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WOD - Tuesday 27th February 2018

27/2/2018

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A) Pistol Squat Progressions

B) 14min AMRAP
3 Strict Pull Ups
6 HSPU
12 Alt Pistol Squats
100m Run/Sprint

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WOD - Monday 26th February 2018

26/2/2018

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Andrew's Birthday WOD

18min AMRAP

2 Deadlifts 140/100kg
25 KB Swings 24/16kg
37 Double Unders 
​1 Burpee

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WOD - Saturday 24th February 2018

24/2/2018

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CrossFit Games Open WOD 18.1

20min AMRAP

8 T2B
10 single arm DB Clean and Jerk (5 each arm)
14/12 Cals Row
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WOD - Friday 23rd February 2018

23/2/2018

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A) Back Squats
3 Reps x 5 Work Sets

16mins

B) 30 - 20 - 10 RFT
Lunges 40/30kg
T2B

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WOD - Thursday 22nd February 2018

22/2/2018

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On a running clock, complete;

400m Run
21-15-9 Reps of
Power Cleans 60/40kg
Burpee Box Jump Overs 24/20kg

Rest 2 minand load your bar for 

400m Run
9-15-21 Reps of
Deadlifts 100/75kg
Wall Balls 9/6kg

30min time cap


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WOD - Wednesday 21st February 2018

21/2/2018

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EMOM x 27mins

5 C2B Pull Ups
7 Bar Dips
​12 GHD Sit Ups

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WOD - Tuesday 20th February 2018

20/2/2018

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A) Pistol Squat Progressions

B) 12min AMRAP

5 Power Snatch 40/30kg
10 Pistol Squats
15 Russian KB Swings 32/24kg

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WOD - Monday 19th February 2018

19/2/2018

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40 Burpees
40 Pull Ups
40 S2O 40/30kg
40 T2B
40 HSPU's
40 Hang Power Cleans 40/30kg
40 Burpees

20 Double Unders after each movement

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WOD - Saturday 17th February 2018

17/2/2018

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YGIG Partner WOD
Break up however

50 Thrusters 30/20kg
50 Double Unders
40 Thrusters 40/30kg
100 Double Unders
30 Thrusters 50/35kg
150 Double Unders
20 Thrusters 60/40kg
200 Double Unders
10 Thrusters 70/45kg
250 Double Unders


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WOD - Friday 16th February 2018

16/2/2018

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4 RFT

200m Sprint
20 KB Swings 24/16kg
3 Rope Climbs 

Rest 2min after each round

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WOD - Thursday 15th February 2018

15/2/2018

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EMOM x 20min

1. Odd Min = 5 Deadlifts 100/75kg then max effort wall balls 9/6kg

​2. Even Mins = Rest
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WOD - Wednesday 14th February 2018

14/2/2018

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Chipper

100 Double Unders 
80 Russian Twists with Ball 9/6
60 Sit-ups
40 Push Ups 
100 Double Unders 
30 K2E
20 Wall Bridges 
10 Pull Overs a Bar
100 Double Unders 

Cap 35 mins
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WOD - Tuesday 13th February 2018

13/2/2018

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Complete For Time:

Pistol Squats
20-18-16-14-12-10-8-6-4-2 Reps

Pull Ups
2-4-6-8-10-12-14-16-18-20 Reps
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WOD - Monday 12th February 2018

12/2/2018

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Benchmark Girl 
"Grace"

For Time:

30 Clean & Jerks 60/40kg


Compare to 
24/7/17
11/10/16
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WOD - Saturday 10th February 2018

10/2/2018

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25min Team AMRAP

Working in teams of 3, one person is on the bike at all times. The remaining two athletes alternate movements.

30 Double Unders
7 Deadlifts 80/55kg
2 Rope Ascents

Bike 20/15 Cals - tag in



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WOD - Friday 9th February 2018

9/2/2018

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Another Dirty 30

30 Wall Balls 9/6
30 Pull Ups
30 Box Jumps 24/20
30 T2B
30 OH Lunges 20/15
30 Russian Twist 20/15
30 OH Squats 20/15
30 Plate G2O 20/15
30 GHD Sit Ups
30 Burpees to a Plate 20/15
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WOD - Thursday 8th February 2018

8/2/2018

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A) Snatches
Build to a heavy double
15mins

B) 3 RFT
400m Run
10 Power Snatches 40/30kg
20 KBS 24/16kg

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WOD - Wednesday 7th February 2018

7/2/2018

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EMOM x 30mins

1st min = Push Press 5 Reps
2nd min = Back Squats 10 Reps
3rd min = Sit Ups 15 Reps

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WOD - Tuesday 6th February 2018

6/2/2018

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A) Power Cleans
Build to a heavy 3 Rep Set T&G
15mins

B) 10min AMRAP
10 Deadlifts 100/70kg
50 Double Unders


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WOD - Monday 5th February 2018

5/2/2018

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Benchmark Girl "Cindy"

20min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Compare to 
19.01.2017
09.06.2016
04.07.2015

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WOD - Saturday 3rd February 2018

3/2/2018

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Partner WOD

200m Run
50 G2O 40/30kg
400m Run
40 G2O 50/35kg
600m Run
30 G2O 60/40kg
800m Run
20 G2O 70/45kg
1000m Run
10 G2O 80/50kg

* Both Complete the run together
** Cannot Start G2O until both have completed the run

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WOD - Friday 2nd February 2018

2/2/2018

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EMOM x 30mins

Min 1 = Rower Cals
Min 2 = T2B
Min 3 = Double Unders

ME 30 sec in first round sets your numbers

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WOD - Thursday 1st February 2018

1/2/2018

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A) Back Squats 15min
Build to a heavy 3 Rep set

B) 2 Rounds for time
50 OH Jumping Lunges 9/6kg
40 Push Ups
30 Wall Balls 9/6kg
20 Alternating Pistol Squats


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