W.O.D.- Monday the 25th to Friday the 29th of JanMonday 1. back squat 5 by 5 density – 12 step ups/max pushups/ max weighted hip ext 2. back squat 5 by 5 then 21/15/9 – thrusters 45/30kg + bar facing burpees 3. 21/15/9 – thursters 45/30kg + bar facing […]
- Monday the 25th to Friday the 29th of Jan
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Tag Archives: Deadlift
Friday the 11.07.14
W.O.D amrap 30 minutes 400 meter run 40 kbs 24/16kg 30 wallballs 20 box jumps 10 deadlift 102/70kg 1 rope climb
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Exercises: Box Jump, Deadlift, Kettlebell Swings, Run, Wallballs
Monday the 09.06.14
W.O.D Back Squat 4 by 10 Then Amrap 10 minutes 3 deadlift 52/35kg 3 hang power clean 52/35kg 3 front squat 52/35kg 6.6.6 9.9.9 12.12.12 And so on until the 10 minutes is up
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Exercises: Back Squat, Deadlift, Front Squat, Power Clean
Thursday the 22.05.14
W.O.D deadlift 4 sets of 10 reps then amrap 10 minutes 10 front rack lunges 45/30kg 20 wallballs 30 double unders
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Exercises: Deadlift, Double Unders, Wallballs
Wednesday the 23.04.14
W.O.D prowler push – 3 by 20 meter push then 21 deadlift 90/60kg 400 meter run 15 deadlift 400 meter run 9 deadlift
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Exercises: Deadlift, prowler, Run
Friday the 11.04.14
W.O.D amrap 25 minutes 10 deadlift 90/60kg 40 meter bear crawl 20 kettlebell lunges 24/16kg 400 meter run 30 ground to overhead with a plate 25/15kg
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Exercises: Deadlift, Run
Friday the 04.04.14
W.O.D amrap 25 minutes 400 meter run 50 double unders 40 wallballs 30 situps 20 pushups 10 deadlift 75/50kg
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Exercises: Deadlift, Double Unders, Pushups, Run, Situps, Wallballs
Friday the 30.01.14
W.O.D amrap 30 minutes 10 pushups 20 kettlebell swings 24/16kg 30 double unders every 5 minutes do 5 deadlift at 120/80kg and run 200 meters your score is your rounds completed
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Exercises: Deadlift, Double Unders, Kettlebell Swings, Pushups, Run
Thursday the 09.01.13
Skill – ring work or handstands W.O.D 10 rounds 7 deadlift 102/70kg 30 double unders then max plank
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Exercises: /9+------+, Deadlift, Double Unders
Friday the 03.01.13
Happy New Year everybody. I hope 2014 sees yee all fit and well. To reward those of yee who are willing to commit to CFW on a longer term basis we will be introducing a new price plan effective immediately. [...]
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Exercises: Burpees, Deadlift, Double Unders, Power Clean
Tuesday the 17.12.13
W.O.D 20 minutes to work up to a 3 rep max deadlift or power clean then amrap 5 minutes 1 power cleans 45/30kg 1 front squats 45/30kg 1 pushpress 45/30kg 2 2 2 3 3 3 and so on until [...]
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Exercises: Deadlift, Front Squat, Power Clean, Push Press, Row
