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Sunday 21st October

By |2019-10-15T18:08:46+00:00October 20th, 2012|Uncategorized|

Monika & Karina in action yesterday at the comp.

Gym Closed:

CFT’s first comp went down a storm. The afternoon was made up of 6 events that were completed in the same amount of hours. The day included: 2 typical CF style wods, farmers carry race, an adaption of the England rugby fitness test, 1RM squat and a max reps test on muscle ups, double unders, L-sits & handstand push ups.

Well done to Ollie & Monika who were the top male & female competitors on the day.

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Thursday 18th October

By |2019-10-15T18:08:29+00:00October 17th, 2012|Uncategorized|

Olympian Chris Cook decided to come and join in with one of Seb’s kids WOD’s at CFT this week while visiting Hayesbrook.

Strength:
OH Squats 5×3
Strict pull up 3xmax

Met Con:
21/15/9
Deadlift 100kg/70kg
Ring dips

Finisher:
In teams of 2:
100 Pull ups for time

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Wednesday 17th October

By |2019-10-15T18:08:29+00:00October 16th, 2012|Uncategorized|

Steve getting his first muscle up on Monday.

Strength:
Good morning 5×6

Met Con:
15 min AMRAP
15 Wall Balls 9kg/6kg
10 Pull ups
5 Deadlifts 125kg/80kg

CrossFit Rugby

Strength/Speed Endurance:
RFU Shuttle test (With a Prowler…)

MetCon:
(a) 9-6-3
Deadlift 120/80
Strict Pullup
5 Second Band Sprint
(Round 1 perform 1 x sprint/Rd 2 perform 2 x sprint/ Rd 3 perform 3 x sprint)

4 minutes recovery

(b) 6 minute AMRAP
6 KB Tater 32/24
6 Toes to Bar
6 Burpee Box Jumps 30/24

Finisher: 60 sec max effort row for distance

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Tuesday 16th October

By |2019-10-15T18:08:28+00:00October 15th, 2012|Uncategorized|

Emma during last nights squats.

Strength:
Press 5×5

Met Con:
30 squat cleans 60kg/42.5kg
800m Run
30 handstand push ups

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Monday 15th October

By |2019-10-15T18:08:28+00:00October 14th, 2012|Uncategorized|

Paul’s sweat angel.

Strength:
Squat 3×5
Bulgarian ring dip 5×5

Met Con:
40m Walking lunges
50 Push ups
50 Double unders
25 Knees to elbows
25 Chest to bar pull ups
50 Box jump 24″/20″
25 Overhead squats 30kg/20kg
15 L-pull-ups
50 Sit-ups

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Saturday 13th October

By |2019-10-15T18:08:28+00:00October 12th, 2012|Uncategorized|

< Bear crawls from a few weeks back.[/caption] Skill: 5-10 mins handstand practice Strength: Thruster + strict toes to bar 5×3+8 Met Con: ‘DT’ 5 Rds 12 Deadlifts 70/50kg 9 Hang Cleans 70/50kg 6 Push Jerk 70/50kg

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