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Tag: AMRAP


Grand Opening WOD Practice Day 1

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6th August

20 minute AMRAP
20 DBL UDRS
15 sit-ups
10 wall balls



Madonna Smash

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20th July

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UnBlocked

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18th July

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Stay Ahead

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5th July

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Dont Giva Fook

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27th June

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Go Low

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19th June

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Polly

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6th June

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Roxanna

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31st May

Members: Do you want to win a FREE MONTH of CrossFit? Only ONE QUESTION to enter!

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Now or Laters

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18th May

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Juan More Minute 2-1

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14th May

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Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips