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WOD - Wednesday 10th April 2019

10/4/2019

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Complete for Time:

50 Deadlifts 80/55kg
50 KB Swings 24/16kg
50 Russian Twists 15/10KG
50 Pull Ups
50 Russian Twists 15/10kg
50 KB Swings 24/16kg
50 Cal Rower


​

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WOD - Tuesday 9th April 2019

9/4/2019

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

B) 10min AMRAP
10 OHS 35/25kg
30 Double Unders


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WOD - Monday 8th April 2019

8/4/2019

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20 RFT

3 Clean and Jerk 60/40kg
6 T2B
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WOD - Monday 18th March 2019

18/3/2019

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E2MOT2M x 10 Rounds

Complete the following

8 Deadlifts
4 Power Cleans
2 Push Jerks

*Choose the same moderately heavy load for all 3 movements
*Complete the cycle without dropping the bar.

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WOD - Saturday 16th March 2019

16/3/2019

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CrossFit Open WOD 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees
​
Time cap: 12 minutes


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WOD - Friday 15th March 2019

15/3/2019

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WOD - Thursday 14th March 2019

14/3/2019

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For time:

25 G2O 40/30kg
50m OH Walking Lunge 15/10kg
20 G2O 50/35kg
50m OH Walking Lunge 15/10kg
15 G2O 60/40kg
50m OH Walking Lunge 15/10kg
10 G2O 70/45kg
50m OH Walking Lunge 15/10kg

Cap 30min

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WOD - Wednesday 13th March 2019

13/3/2019

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On a running clock perform:

4 x 6min rounds of

2min Plank Hold - straight into
200m Run
Then AMRAP of:
10 T2B
10 Box Jump Overs 24/20"

Rest 1min between rounds

Score =  Total Reps


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WOD - Tuesday 12th March 2019

12/3/2019

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A) Hang Snatch
Build to a heavy 3 rep set
17min

B) Complete for time
40 , 30, 20 , 10
Wall Balls 9/6kg
Push Ups
Sit Ups

​20min cap

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WOD - Monday 11th March 2019

11/3/2019

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Partner Up to complete the following
Each partner must complete the same Reps each round. One person working at a time

Rope Climbs
1, 2, 3, 4, 5, 6, 7,.....etc

Deadlifts
2, 4, 6, 8, 10, 12, 14....etc

Double Unders

10, 20, 30, 40, 50, 60, 70....etc



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WOD - Saturday 9th March 2019

9/3/2019

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CrossFit Open WOD 19.3

10min to complete

200ft OH DB Lunge
50 DB Box Step Ups
50 Strict HSPU
200ft Handstand Walk

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WOD - Friday 8th March 2019

8/3/2019

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Partner WOD - YGIG

25min AMRAP

50 Box Jumps 24/20
50 Jack Knife Sit Ups
50 Power Cleans 50/35kg
50 T2B
50 Cals Rower

​Repeat until 25min is completed

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WOD - Thursday 7th March 2019

7/3/2019

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

B) 5 RFT
200m Run
10 Bar Dips 
10 Thrusters 40/30

​20min Cap

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WOD - Wednesday 6th March 2019

6/3/2019

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EMOM x 24min

1st min = DB Snatchs 22/15
2nd min = KB Swings 24/16
3rd min = Double Unders

*work for 30 seconds in the 1st round to establish your reps to maintain for remainder of the WOD

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WOD - Tuesday 5th March 2019

5/3/2019

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A) Back Squats
5 x 5 reps work sets
​16 min

B ) 12 min AMRAP
5 Strict Pull Ups
10 Weighted Lunges 40/30
15 Sit Ups
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WOD - Monday 4th March 2019

4/3/2019

0 Comments

 
Happy Birthday Joey

Buy In
47 Burpees to 6" bar

Then
9-15-21-15-9
Deadlifts 100/70kg
HSPU

Cash Out
47 Burpees to 6" Bar

​30min time cap
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WOD - Saturday 2nd March 2019

2/3/2019

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CrossFit Open WOD 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

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WOD - Friday 1st March 2019

1/3/2019

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Partner WOD  - YGIG
Complete for time

200 DU
50 Power Cleans 60/40kg
50 Deadlifts 80/55kg
50 Box Jump Overs 20"
30 Power Cleans 80/55kg
30 Deadlifts 100/70kg
30 Box Jump Overs 24"
15 Power Cleans 95/65kg
15 Deadlifts 120/90kg
15 Box Jump Overs 30"
200 DU

35min cap


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CrossFit Bendigo
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Thursday 28th February 2019

28/2/2019

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A) Bench Press
Find your 1- Rep Max

B) 3 R.F.T
400m Run
20 Ring Push ups 
​(16-minute Cap)

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Wednesday 27th February 2019

27/2/2019

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A) Snatches 
EMOM X 10 
2 Snatches 
*Emphasis is on quality form - no misses 

B) Tabata 20:10 x 8 Rounds 
1. Barbell Rows @ 60/40kg 
2. Ab Rollouts 
3. SDLHP @ 32/24kg 
​4. RKBS @ 32/24kg

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Tuesday 26th February 2019

26/2/2019

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A) Back Rack Alt. Lunges 
Build to a heavy
8 - Rep Set

B) 3 R.F.T 
50 Double Unders
30 Push ups 
20 Back Squats (Body-weight on Bar) 
10 Strict Chin ups 
​*18-minute Cap
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Monday 25th February 2019

25/2/2019

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A) Deadlift 
Build to a heavy
3- Rep Max

B) 12- minute AMRAP 
14 DB Hang Clean & Jerk @ 22.5kg/15kg 
14 Toes to Bar

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Saturday 23rd February 2019

23/2/2019

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Crossfit Open Workout 19.1 

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19 calorie row
Men throw 20 pound ball to 10 foot target
​Women throw 14 pound ball to 9 foot target)
 
Scaled: 
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
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Friday 22nd February 2019

22/2/2019

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EMOM X 25
1 = Cal Row
2 = T2B 
3 = Cal Bike
4 = Russian Twists @ 9/6kg
5 = Wall Balls @ 9/6kg
​*In the first round maximum of 30 seconds work to set your numbers then try to maintain this for remaining rounds 

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Thursday 21st February 2019

21/2/2019

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A) Clean & Jerk 
Build to a Heavy
3- Rep Max

B) 3 RFT
10 G20 @ 60/40kg 
20 Box Jump @ 24/20" 
​

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