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So far seb has created 19 blog entries.

Monday 10th February

By |2014-02-10T13:36:54+00:00February 10th, 2014|Uncategorized|

Alex on his way to a top 10 finish in the Central Europe Throwdown.

Strength:
2 Cleans + 2 Jerks (x5)

Met Con:
50 Double Unders
40 Wall Balls 9/6kg
30 Chest to Bar Pullups
20 Burpee Box jumps 24/20″
30 Chest to Bar PU
40 Wall Balls
50 Double Unders

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Weds 5th June

By |2013-06-05T10:54:51+00:00June 5th, 2013|Uncategorized|

Karina during last nights squats.

Team WOD Surprise

Working in pairs – attempt to beat a WOD Miko Salo completed on his own in 29.37 minutes

 

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Sunday 2nd June

By |2013-06-02T08:01:11+00:00June 2nd, 2013|Uncategorized|

Gym closed

Want a CrossFit hit? Head over to our blog page for some Sunday reading.

CFT member Sophie and friend Erica are at Samantha Briggs affiliate being coached this weekend. Can Sam Briggs become the 2013 women’s world champion?

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Wednesday 8th May

By |2013-05-07T19:27:47+00:00May 7th, 2013|Uncategorized|

Rick holding a back lever.

Strength:
Sumo deadlift 10×2

Met Con:
‘Jackie interrupted’
(1000m Row / 50 Thrusters 20/15 / 30 pull ups)
In 3 minutes complete as much of ‘Jackie’ as possible – rest 2 minutes
In 4 minutes complete as much of ‘Jackie’ as possible – rest 2 minutes
In 5 minutes complete as much of ‘Jackie’ as possible – rest 2 minutes
Complete ‘Jackie’ for time – Cap of 9 minutes

 

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Weds 24th April

By |2013-05-02T11:53:01+00:00April 23rd, 2013|Uncategorized|

Another action shot from Saturdays wod.

Strength:
Muscle up 4×5
Around the world 3×10

Met Con: ‘Twisted Cindy’ – (Compare to October 2012)
6 Rds – In a 90 second window complete;
2 rds of Cindy
– 5 Pullups
-10 Pushups
– 15 Squats
Then in remaining time complete as many Hang Cleans 60/40kg (Score is total cleans per round)
90 second active rest between rds

 

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Weds 17th April

By |2013-05-02T11:53:01+00:00April 16th, 2013|Uncategorized|

Richard during last nights prowler races.

Strength:
5 x 2 Clean Complex + 1 Jerk
3, 3, 3 Front Squat

Met Con:
15min AMRAP
5 Hang cleans 60/45kg
7 Over the box squat jumps 24/20″
10 Pull ups
200 metre run

 

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Weds 10th April

By |2013-05-02T11:53:15+00:00April 9th, 2013|Uncategorized|

Anneka, Ben & Chloe during last nights wod.

Strength:
For 20 mins compete
3 power clean (touch and go) on even mins
8 chest bar pull ups on odd

Met Con:
In pairs 10 rds in total of
150m row + max burpees in 60 sec
60 sec rest
*while one rests the other works
**score is total burpees for pair

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Wednesday 3rd April

By |2013-05-02T11:53:15+00:00April 2nd, 2013|Uncategorized|

Theo warming up for clean & jerks.

Strength:
Press 3, 3, 3, 3, 3
Superset with 3 Wide grip strict pullups

Met Con:
5 Rds
8 Burpee tuck jump
3 x Shuttles with up and down at end of each shuttle
90 seconds rest
3 Rds
10 Plate Abs 15/10kg
10 Twists 15/10kg
45 second plank hold

 

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Wednesday 13th March

By |2013-05-02T11:53:27+00:00March 12th, 2013|Uncategorized|

Over the box jumps.

Strength:
Squat 3, 3, 3
Superset with 3 Broad jumps for distance

Met Con:
(i) 4 Rds
5 Deadlifts 140/110kg
10 Over the Bar Burpees
30 seconds active rest

3 mins recovery

(ii) 5 Rds
1 min max row for distance
60 secs recovery between efforts

 

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Wednesday 6th March

By |2013-05-02T11:53:27+00:00March 5th, 2013|Uncategorized|

Rich at last nights weightlifting class.

Met Con:
Strength: Hang Clean/Power Clean/Jerk 1, 1, 1, 1, 1 Progression
Superset with max height box jump

5 Rds of 90 seconds on 90 seconds off
150m Row
10 KB Swings 24/16kg
Max rep burpees in remaining time

 

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