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Tag: KB swing


WEEK 2 Day 5, 8-24-12

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24th August

Warm up

3 burpee / row 3 calories

add 1 rep and calorie until 7 each are completed

Skill : KB swing / Wall ball

WOD

WOD – AMRAP in 12 min of:

200m (sprint, not run)

20 wall ball (20/14)

20 KB swing (70/55)


Mind Over Matter

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19th July

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Paddy Wack

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20th June

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The Church

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1st June

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

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the pain swang

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3rd May

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4/4/2012

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4th April

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3-5 RFT:
15 KB Swings @ 1/1.5pood
2 for 1 wall balls x 10
5 ring dips


3/22/2012

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22nd March

21-15-9: Power Snatch @ 65/95# and KB swing 1/1.5 pood


2/29/2012

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29th February

100 reps of each for time:

Walking Lunge
KB swing (one arm) @ 20/12kg
and Sit ups


2/9/2012

Posted by zippykid in WOD. No Comments

9th February

For time:

40 BB power snatch @ 95/65lbs
and 40 KB swing @ 1.5/1 pood



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