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Group Workout

Wed., July 23, 2014

AM – Running Endurance
Tempo/Cadence Run – repeats x4
Agility Ladder
Cadence x4
Sled Drags

5 Rds
5 Front Squats @ 60-65%
2 Wall Walks
200 m Run

Noon Class:
7 Rds
5 Front Squats @ 60-65%
2 Wall Walks
200 m Run

PM Class: Olympic Lifting

Tuesday, July 22, 2014

Part A) 7 rounds of

10 Wall Balls
5 Toes To Bar
5 Burpees

Part B) 5×3 Push Press (60%, 65%, 70%, 75%, 80%)

Part C) Accumulate 1 minute in the L-Sit (using parallettes)

Monday, July 21, 2014

Part A) 5×2 Back Squats @ 80%

Part B) 4 rounds of

200m Run
15 Kettlebell Swings
10 Box Jumps

Sunday, July 20, 2014

Part A) 3×3 Shoulder Press

Part B) 5 rounds of
15 Sit Ups

Saturday, July 19, 2014

Nancy: 5 rounds of

400m Run
15 OH Squats (95/65)

Friday July 18th, 2014


2 x 400 m run

30 Clean and jerks
For time

2 x 8 Nordic Hamstring

Quite a few at lunchtime class tried their first benchmark. Great efforts people. It doesn’t matter how we move on from here, do we go a little closer to Rx next time or do we go for better time? Work that form, listen to your coaches, write things down, and have fun! This Crossfit stuff is wicked.

Thursday, July 17, 2014

Part A: 3 rounds of
15 Pull Ups
15 Push Press (95/65)
15 Sit Ups

Part B: 5×5 Front Squats at 75%

Wed., July 16, 2014

AM Class – Running Endurance
A) Drills
B) 3 x 7 Good Mornings and Planks
C) 4 x 50 m ramping up
D) 4 Rds: 200m Run, 10 Goblet Squats
E) 3 x 5 @ 65-75% Front Squat
F) 800m Run easy pace
G) Couch Stretch

Noon Class – WOD Class
A) 6 Rds
200 m Run
10 Goblet Squats

B) 5 x 5 Single Leg Deadlifts per leg
Ring Supports b/w sets

PM Class – Olympic

Tuesday July 15, 2014

Big kids play date

Big kids play date

A) 7 x 3 back squats @ 75

B) 6 Rds
6 Pullups
4 Shoulder Press
20 Sec L-sit (ring, paralettes, between boxes) accumulated each round

Great job by all and collective groans as everyone returned to the Lsits in the WOD….

Happy Tuesday

Monday July 14th, 2014

Turkish getups, are they the favourite movement of all time? Think so :)

It was a big wod today which looked innocent on the board, and one that called for focus to get all that work in on time.

A) 4 Turkish Get-up
6 Ring Dips
Walking Pace 3 Rds

B) On the 90 sec for 10 Rds
15 KB Swings
10 Air Squats

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