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Category Archives: Uncategorized

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SATURDAY 08 DECEMBER 2018

SAT 08
1000-1200
-TEAM WOD-
2 RFT
100 DU
80 AIR SQUAT
60 KBS
40 PUSH PRESS
20 BAR FACING BURPEE
40 PUSH PRESS
60 KBS
80 ALT LUNGE
100 DU

December 1, 2018UncategorizedBy Crossfit Resplendent

SUNDAY 09 DECEMBER 2018

SUN 09
1200-1400
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY

December 1, 2018UncategorizedBy Crossfit Resplendent

MONDAY 26 NOVEMBER 2018

26/11/18

5 RFT
11 DEADLIFT
100M RUN

RX: BW
INT: ¾ BW

-COOL DOWN-
½ SADDLE
LIZARD
CROSS SHIN
TWISTED LIZARD

November 24, 2018UncategorizedBy Crossfit Resplendent

TUESDAY 27 NOVEMBER 2018

27/11/18
FOR TIME
21 OVERHEAD SQUAT
50 DU
25 PRESS UP
15 OVERHEAD SQUAT
50 DU
25 PRESSUP
9 OVERHEAD SQUAT
50 DU
25 PRESS UP

RX: 40/60
INT: 30/50

-COOL DOWN-
FROG
½ FRONT SPLIT
STAND STRADDLE
SEAT STRADDLE

November 24, 2018UncategorizedBy Crossfit Resplendent

WEDNESDAY 28 NOVEMBER 2018

28/11/18

FOR REPS
2 MIN MAX CAL ROW
-2 MIN REST-
2 MIN MAX CAL BIKE
-2 MIN REST-
2 MIN MAX RUN

3 TIMES

-COOL DOWN-
½ SADDLE
SINGLE LEG FORWARD FOLD W/QLT

November 24, 2018UncategorizedBy Crossfit Resplendent

THURSDAY 29 NOVEMBER 2018

29/11/18 -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD BEACH BOD WOD *** NEW FEATURE *** ‘PAINSTORM’ -AEROBIC- 8 MIN 1500M ROW MAX BURPEE -REST 3 MIN- 6 MIN 1000M ROW MAX BURPEE -REST 3 MIN- 4 MIN 800M ROW MAX BURPEE -ENDURANCE- -SHORT AND HEAVY- AMRAP12 50M BOTTOM UP KB CARRY 50M KB…

November 24, 2018UncategorizedBy Crossfit Resplendent

FRIDAY 30 NOVEMBER 2018

30/11/18

HERO WOD FRIDAY
‘JOSIE’
1 MILE RUN
THEN
3 ROUNDS
30 BURPEE
4 POWER CLEAN
6 FRONT SQUAT
THEN
1 MILE RUN

RX: 52.5/75
INT: 42.5/60

IF YOU HAVE A WEIGHTED VEST WEAR IT !!!
(OR IF ITS YOUR BIRTHDAY YOU HAVE TO WEAR IT !!!)

-COOL DOWN-
½ SEATED FROG
PIGEON
CROSS SHIN

November 24, 2018UncategorizedBy Crossfit Resplendent

SATURDAY 01 DEC 2018

01/12/18

1000-1200

IN TEAMS COMPLETE
12 RFT
10/12 CAL BIKE
8 OHL
6 BFB

EACH ATHLETE COMPLETES A ROUND BEFORE ALTERNATING
RX: 30/45KG
INT: 25/35KG

-MOBILITY-
PUPPY DOG
SADDLE
SEAL/SPHINX
CROSS SHIN

November 24, 2018UncategorizedBy Crossfit Resplendent

SUNDAY 02 DECEMBER 2018

02/12/18
1200-1400

-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
CATCH UP WOD
BEACH BOD WOD

-MOBILITY-
½ FRONT SPLIT
LOW DRAGON
SADDLE
SADDLE ARCHER
SADDLE EAGLE

November 24, 2018UncategorizedBy Crossfit Resplendent

MONDAY 19 NOVEMBER 2018

MON 19 NOV -WARM UP- JUNKYARD DOG 3 ROUNDS 10 JUMP JACKS 10 PRESS UP 10M BEAR CRAWL 10M DUCK WALK 10M BUNNY HOPS -WORKOUT- 4 ROUNDS 20 MOUNTAIN CLIMBER 40 FLUTTER KICK 30 X CRUNCHES 15 TOE TAPS 35 CRUNCHES 10 HANG WIPERS 8 STRICT T2B 10 V SIT UP -COOL DOWN- EXT ARM…

November 18, 2018UncategorizedBy Crossfit Resplendent
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