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WOD - Saturday 31st March 2018

31/3/2018

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Easter Saturday Hopper WOD.

In pairs
Run 100m and collect an egg from the hopper.

Share the load to complete the movement with your partner before collecting another egg.

Red Eggs = 20 Dumbell Snatch 22/15

Blue Eggs = 20 Push Ups

Green Eggs = 20 Wall Balls

Yellow Eggs = 20 OH Lunges 9/6 MB

Light Blue Eggs = 20 Russian Twits 9/6kg

Pink Eggs = 20 Tyre Flip / Jump Thru

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WOD - Friday 30th March 2018

30/3/2018

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In teams of 3 complete for time

300 DU's
150 S2O 40/30kg
150 Cals Rower
150 GHD Sit Ups
150 Cals Bike
150 Burpees
300 DU's

Break up the reps however you like but;
​Only 1 person may work at a time
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WOD - Thursday 29th March 2018

29/3/2018

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18min AMRAP

3 Pull Ups
3 Power Cleans 80/55kg
6 Pull Ups
3 Power Cleans 80/55kg
9 Pull Ups
3 Power Cleans 80/55kg
12 Pull Ups
3 Power Cleans 80/55kg
etc 
etc

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WOD - Wednesday 28th March 2018

28/3/2018

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

B) 5 RFT
20 Wall Balls 9/6kg
10 Ring Dips

15min Cap

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WOD - Tuesday 27th March 2018

27/3/2018

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A) T2B Progressions

B) 14min AMRAP

3 Snatches 60/40kg
10 T2B

*Buy in - 1km Run

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WOD - Monday 26th March 2018

26/3/2018

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Classic Tabata

8 Rounds x 20 sec work and 10 sec rest of each movement before doing the next one

OHS with a plate 15/10kg
Tricep Push Up on Plate 15/10kg
Russian Twists with a plate 15/10kg
OH Lunges with plate 15/10kg
Burpees to a plate 15/10kg

30 sec rest between tabata movements

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WOD - Saturday 24th March 2018

24/3/2018

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Open WOD 18.5
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WOD - Friday 23rd March 2018

23/3/2018

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Working in pairs

Complete as many reps as possible in 
4 x 5min Ronds of the following

2mins
Max Double Unders
Then:
3 mins Max G2O 50/35kg

Rest 1 min between rounds

*Each time you break a movement you must swap with your partner

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WOD - Thursday 22nd March 2018

22/3/2018

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EMOM x 30min

6 Pull Ups
10 Push Ups
14 Sit Ups

Complete all movements 'Cindy style' every minute.
Scale the reps if this isn't achievable

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WOD - Wednesday 21st March 2018

21/3/2018

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A) Deadlifts 
Build to a heavy 5 Rep set
17min Cap

B) 5 RFT
15 Power Cleans 40/30kg
15 Box Jumps 24/20"
15 KB Swings 24/16kg

​17min Cap

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WOD - Tuesday 20th March 2018

20/3/2018

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A) T2B Progressions

B) 4 x 3min Rounds
300m Run
Max Effort T2B

1min rest between rounds
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WOD - Monday 19th March 2018

19/3/2018

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A) Back Squats
Buld to a heavy 5 Rep Set
15min Cap

B) 5 RFT of 
10 Thrusters 40/30kg
10 Burpees Over Bar (2Ft)

15min Time Cap
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WOD - Saturday 17th March 2018

17/3/2018

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Open WOD 18.4
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WOD - Friday 16th March 2018

16/3/2018

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Complete for time

120 Wall Balls 9/6kg

EMOM = 4 Deadlifts 100/70kg

WOD starts with 4 Deadlifts

18min Cap

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WOD - Thursday 15th March 2018

15/3/2018

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Complete for time

100 Double Unders - Buy In
Then:
150 Sit Ups
100 Pull Ups
50 HSPU
Then
100 Double Unders - Cash Out

Break up the middle section however you like
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WOD - Wednesday 14th March 2018

14/3/2018

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Complete 8 Rounds for time

10 Deadlifts
5 Power Cleans
10 Front Squats
5 S2O

1st 2 Rounds at 40/30kg
2nd 2 Rounds at 50/35kg
3rd 2 Rounds at 60/40kg
​4th 2 Rounds at 70/45kg

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WOD - Tuesday 13th March 2018

13/3/2018

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A) T2B Progressions

B) 21 - 15 - 9 RFT
T2B
Power Snatch 35/20kg
​Over Bar Burpees

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WOD - Monday 12th March 2018

12/3/2018

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Complete for time

400m Run
Then 6 Rounds of
15 Wall Balls 9/6kh
10 Push Ups
​5 Squat Cleans 60/40kg

400m Run
Then 4 Rounds of
15 Wall Balls 9/6kh
10 Push Ups
​5 Squat Cleans 60/40kg

400m Run
Then 2 Rounds of
15 Wall Balls 9/6kh
10 Push Ups
​5 Squat Cleans 60/40kg

​40min time cap


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WOD - Saturday 10th March 2018

10/3/2018

0 Comments

 
18.3 CrossFit Open workout
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WOD - Friday 9th March 2018

9/3/2018

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Partner WOD

20min AMRAP

Alternating with your partner, complete;

A) 1 Round
5 Strict Chins
10 DB Snatches 22/15
15 Sit Ups

While partner performs

B) Max Cals on Rower

Record Rounds and Cals

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WOD - Thursday 8th March 2018

8/3/2018

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Complete for time

200m Run
5 S2O 60/40kg
200m Run
10 S2O 
200m Run
15 S2O
200m Run
20 S2O
200m Run
5 Bench Press 60/40kg
200m Run
10 Bench Press
200m Run
15 Bench Press
200m Run
20 Bench Press
200m Run

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WOD - Wednesday 7th March 2018

7/3/2018

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Complete for time

15 Box Jumps 24/20"
7 Power Cleans 80/55kg
21 KB Swings 24/16kg

15 Box Jumps 24/20"
6 Power Cleans 80/55kg
​18 KB Swings 24/16kg

15 Box Jumps 24/20"
5 Power Cleans 80/55kg
​15 KB Swings 24/16kg

15 Box Jumps 24/20"
4 Power Cleans 80/55kg
​12 KB Swings 24/16kg

15 Box Jumps 24/20"
3 Power Cleans 80/55kg
​9 KB Swings 24/16kg

15 Box Jumps 24/20"
2 Power Cleans 80/55kg
​6 KB Swings 24/16kg

15 Box Jumps 24/20"
1 Power Cleans 80/55kg
​3 KB Swings 24/16kg

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WOD - Tuesday 6th March 2018

6/3/2018

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Benchmark Girl 'Mary'

20min AMRAP of
​
5 HSPU
10 Alt Pistol Squats
15 Pull Ups


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WOD - Monday 5th March 2018

5/3/2018

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A) Deadlifts 17min
Build to a heavy 5 rep set

B) 5 RFT
7 Power Snatches 35/25kg
25 Double Unders 

12min time cap

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WOD - Saturday 3rd March 2018

3/3/2018

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Open WOD 18.2
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