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Tag: RFT


Dixon

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5th 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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Unholy Pilgrim

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30th May

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

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Down Hill

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29th May

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

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4/5/2012

Posted by VincentO in WOD. No Comments

5th April

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5 RFT:
2 min AMRAP Double unders
Run 200m, rest 1 min


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


4/2/2012

Posted by VincentO in WOD. No Comments

2nd April

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3-5 RFT:
Hand stand walk 25m
Run 150 m
Hand stand walk 25m



Black Book

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29th March

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Traffic

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28th March

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Man Up / Throw Up

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27th March

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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 2

Warm Up:

Row 500m / 20 sit-ups / 20 Pushups

Skill:

Thruster / kipping pull ups

WOD:

FRAN

21-15-9 reps of

65#/95# Thruster and Pullups

Week 6 day 1

Warm up: Row 500m/ Shoulder MOB

Skill: Handstand push up/hold/ walk

WOD:

3 RFT

Hand stand walk 25m (or 30 handstand pushups)

Run 150 m

Hand stand walk 25m (or...

Week 5 day 5, 12-07-12

-Warm Up

pre flight

-Skill NONE

 

WOD

lord of the ring

Final round

20 min max

-run distance

-double unders

-row distance