Friday 6 May 2016
Today’s workout of the day is:
5 Rounds
5 Deadlift (140/100kg)
20 Kettlebell snatch (24/16kg)
3 Muscle ups
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Thursday 5 May 2016
Today’s workout of the day is:
Squat
5-5-5-5-5
then
Lunge
10-10-10 (use 50% of the heaviest 5 reps you got, this is 10reps each leg)
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Wednesday 4 May 2016
Today’s workout of the day is:
3 Rounds
Run 400m
100 double-unders
15 HSPU
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Tuesday 3 May 2016
Today’s workout of the day is:
In 20mins do:
7 Rounds
7 thrusters 40/30kg
7 pull ups
7 burpees
In remaining time find a 5rm deadlift.
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Monday 2 May 2016
Today’s workout of the day is:
Isabel
30 snatches for time. (These must all be full snatches)
May day opening times are 11:00 – 13:00 and 17:00 – 19:00
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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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