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May 8, 2016
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Crossfit programming 8th-14th May

Monday GYMNASTICS PUSH & PULL 3,3,3 Pause squat vs box jumps x 5 3,2,1×5 WOD “My pet kettlebell” 100 kettlebell swings 75 goblet squats 50 KB […]
May 1, 2016
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Crossfit programming 1st-7th May

Monday Pause squat 6 x 2  second pause Strict into push 3 sets max effort Super set with 3,3,2 gymnastic pull WOD 15 AMRAP 21-15-9 Thrusters […]
April 27, 2016
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30th April – Hero Saturday – MOMO

MOMO In teams of 3 complete 4 rounds each of all exercises and reps: * 30 over head squats 60/40 4 MU / chest to bar 13 […]
April 24, 2016
Duncs last day at the box for 5 weeks.

Crossfit programming 24th-30th April

Monday Pause Squats – 5×3 pause for 2 secs each rep 5,4,3,2,1 strict press (Super set Gymnastic pull 3,2,2) Partner WOD 4 Rounds 200m Relay vs SKI […]