Saturday 30/4/16
Today’s workout of the day is:
Team wod being held at CrossFit MCI at 11am.
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Friday 29/4/16
Today’s workout of the day is: For Time : 1 ROUND 21 Power Clean 60/40 21 Toes to Bar 800m Run 2 ROUNDS 15 Power Clean 15 Toes to Bar 400m Run 3 ROUNDS 9 Power Clean 9 Toes to Bar 200m Run Post results to…
Thursday 28/4/16
Today’s workout of the day is:
COASTAL CLASH MASTERS
WOD 3a
In 5mins out of 3 lifts find total Kilo score from Snatch/Power Snatch
WOD 3b
In 2mins Double Unders Max Rep
Then
Bench Press
10-10-10-10
Ring Push Ups
4×Failure
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Wednesday 27/04/16
Today’s workout of the day is:
STRENGTH
Deadlift
3-3-3-3
METCON
7min AMRAP
21 Air Squat
14 Hand Release Push Ups
7 Burpees
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Tuesday 26/4/16
Today’s workout of the day is:
For Time :
3-6-9-12-15-18-21
Thruster 40/30
Pull Ups
KettleBell Swings 24/16
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Monday 25/04/16
Today’s workout of the day is:
STRENGTH
In 20mins work up to Heavy Clean
MET CON
For Time :
9 Overhead Press 50/35kg
9 Overhead Squat 50/35kg
6 Push Press 65/42.5kg
6 Overhead Squat 65/42.5kg
3 Push Jerk 80/50kg
3 Overhead Squat 80/50kg
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Saturday 23/4/16
Today’s workout of the day is:
As many rounds as possible in 25mins of:
20 Hang clusters (50/35kg)
20 Over the bar burpees
200m run
2 wall walks
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Friday 22/4/16
Today’s workout of the day is:
MET CON
FOR TIME :
1 ROUND
30 Box Jump 24/20
20 Deadlift 10/70
3 Rope Climbs
2 ROUNDS
20 Box Jump
15 Deadlift
2 Rope Climbs
3 ROUNDS
10 Box Jump
10 Deadlift
1 Rope Climb
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Thursday 21/4/16
Today’s workout of the day is: COASTAL CLASH INDIVIDUAL MASTERS WOD 2 5min AMRAP 2 Front Squat 50/35kg 2 STOH 50/35kg 4 Front Squat 4 STOH 6 Front Squat 6 STOH Continue to add two reps per movement per round. Then NFT 10 Skin the Cats or variations And 50 Dips (rings, bar, box) …
Wednesday 20/4/16
Today’s workout of the day is:
STRENGTH
Back Squat
3-3-3-3
MET CON
For Time:
30-20-10
Sumo Deadlift High Pull 50/35kg
WallBall 10/8kg
200m Run
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