Sunday 1st December

By | 2013-11-30T17:54:04+00:00 November 30th, 2013|Uncategorized|

Some of this years final Mo's. Jon front squatting. Strongman: 14:00-15:00 Open Gym 15:00-16:00  

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Saturday 30th November

By | 2013-11-29T22:28:12+00:00 November 29th, 2013|Uncategorized|

Ben during Thursdays met con. And sporting a Mo of course. Strength: Bench 5,4,3,2,1 In between each set 10 ring rows at a [...]

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Friday 29th November

By | 2013-11-28T23:02:58+00:00 November 28th, 2013|Uncategorized|

Rich hitting some muscle ups. Strength: Snatch 5x3 Met Con: 30,20,10 KB swings 32/24kg Over the box jumps 24/20" Pull ups  

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Thursday 28th November

By | 2013-11-27T22:11:05+00:00 November 27th, 2013|Uncategorized|

Quick tug of war finisher at the 7:15 class. Strength: Front squat 5,4,3,2,1 Muscle up 3xmax Met Con: 3 rds 500m row 20 [...]

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Tuesday 26th November

By | 2013-11-26T08:52:33+00:00 November 26th, 2013|Uncategorized|

Nathan on his way to winning last nights met con. Strength: Clean & jerk 10x1 Met Con: 21/15/9 Deadlift 100/70kg Overhead squat 60/40kg [...]

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Monday 25th November

By | 2013-11-24T21:36:52+00:00 November 24th, 2013|Uncategorized|

Pat snatching. Strength: Back Lever 5 holds Handstand push up 3xmax Met Con: 1 min on 1 min off for total reps of: [...]

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Saturday 23rd November

By | 2013-11-22T13:18:50+00:00 November 22nd, 2013|Uncategorized|

Burpees for Pat & Jon if anyone beats them at their Birthday wod. However you will be getting visit form them later if you [...]

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Friday 22nd November

By | 2013-11-21T22:57:38+00:00 November 21st, 2013|Uncategorized|

Frank during last nights strength work. Speed: 500m row Strength: Press 5x5 Met Con: 4 min AMRAP 3 front squats 70/45kg 3 toes [...]

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