Gym programming 240517 | Crossfit GYM

Gym programming 240517

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Gym programming 180417
April 17, 2017
Benchmark WODS
April 28, 2017

Gym programming 240517

All our athletes competing this weekend

All our athletes competing this weekend

Congratulations to all our athletes who competed this weekend in the throwdown at Crossfit Fear Naught & big thanks to Matt and all their athletes they have a fantastic gym.
It was a pairs competition and out of 17 pairs we did really well,
Arek & Duncan came 1st,
James & Ed came 2nd,
Charlotte & Nick came 3rd,
Oli & Luke came 5th,
Jess & Mark came 8th,
Heather & Tim came 10th
Zoe & John Came 12th and have only been doing crossfit since December.
Dave & Dave came 17th but did fantastically well as new members in their first competition.
The Podium finish, Very close between all 3

The Podium finish, Very close between all 3

We aim to compete in more competitions and challenges this year so please let the coaches know if you’d like to get involved in any.
The leaderboard

The leaderboard

Chin ups 12
8 sets Every 90 seconds
Power Clean3 at 80%
Chin ups 12
Partner WOD
50 Pull ups
50 Hang Squat cleans
50 Box jumps
50 Burpees
RX 40/25kg
RX+ 60/40kg
Military Press 3 sets
Back Squat-
1 set 75%xAMAP,
WOD 1 6min amrap
Front rack lunge 40/25kg
Scaled = Press ups 20/15kg
60 seconds rest
3 mins Max
Burpee Pull ups
RX+ muscle ups
Giant set
Ring dip MAX reps unbroken
Bentover Rows12
RDLs 12,
Strict toes to bar 12
Ring dip max reps unbroken
Bentover Rows12
RDLs 12,
Strict toes to bar 12
WOD 2 mins per station
Single arm Kettlebells swings 20/16kg
Ball Slams 9/6kg
Wall balls
Double unders
Dumbbell snatch 15/10kg
Row cals for score
Power Snatch-8×3 at 80%,
WOD Benchmark WOD
5 rounds for time
400m Run
15 overhead squats 40/25kg
Deadlift-65%x5, 75%x3, 85%x1,
Super set 2 sets:
Barbell Rollouts 12
Back Extensions 10
Qualifier 3 & 4 from french throwdown

Team Dave

Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall
5 Box Jumps
Strength Cleans Coach cleans – Build to heavy 3
WOD: 8 Minute am rap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
RX = 20/15kg
11am class
Hero WOD
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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