W.O.D.- Wednesday the 4th to Friday the 6th of DecemberWe lost our good friend Paul on Sunday guys and the funeral is On Wednesday at 10am so there will be no 10am class as a mark of respect to Pauls family. The gym will be open until 930am and […]
- Wednesday the 4th to Friday the 6th of December
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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
