Måned: oktober 2011

This is Crossfit


Warm up à la Cecilie 🙂 BIG THANKS! You fit perfectly in our team…great to have you here! WOD – 20 min time cap! Buy in: 10 TGU  ( 5 each arm) 24kg/16kg   21 – 15 – 9 Deadlift 80kg/60kg KB Swing 32kg/24kg WB 10kg/6kg   Buy out: 100 Double Unders / 300 Singles…
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Open Gym

«Every day you have to test yourself. If you don’t, it’s a wasted day.»

Warm up 400 m 2x Medball Situps  x 10 Rolls x 10 Throws x 10 then… Wheel barrows x4   3 x 200 m relay each   PARTNER WOD 22 min AMRAP 2 Wall climbs 7 UP & downs 5 Pass throughs ( back and forward) 8 Body length jumps     Impressive Beginner WOD…
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It’s Friday !

Crossfit love WOD; Randy – 75 Power Snatch 35/25

Fast and furious

WOD: 21-15-9 Backsquat, KB Swing Finisher : 50 Burpee-wallball

Heavy Deads

Buy In Death by 10m + push up WOD Deadlift 3-3-3 Buy out 5 min AMAP Kettlebell snatch 24/16kg Great fun today!! Beginner WOD was full and loads of good times. Next room is coming along nicely. Big hole in the wall really opens it up. Hopefully up and running by next week. Get some…
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Beautiful Tuesday!

Quote of the Day: ‘Now I know what Arnold meant when he said he feels like he is cumming in the gym’ Team of 2 WOD: One running 200 while… 20min AMRAP 5 Shoulder to Overhead 60/40 10 Toes to Bar Stay tuned… we are starting a weightlifting program. Lots of info coming!!  

New week, tough start !

WOD; In a 4 min. window, run 400 m. and then do 30 box jumps. In the remaining time do as many wall ball as possible ! Rest 2 mi ( 5 Rounds )

STRENGTH Press 5-5-5-5-5 WOD 10 min Cindy BIG thanks for all the help today guys…you know who you are! Progess next door is looking really good!! Hopefully all the lockers can be finish tomorrow. Remember the All Blacks tomorrow at Finnegans 9:45am if your keen!

HPSC and high box jumps

  Who’s sexy legs?? TECHNIQUE Hang Power Squat Clean WOD 16-14-12-10 Hang Power Squat clean High Box Jumps New website design at the moment, you will have to bear with us for a while until we plough out all the little tweaks. I can see most of you understand the new system.      …
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