W.O.D.- Wednesday the 19th of June1-2-3-4-5-6-7-8-9-10 Front Squats at 40-50% of 1RM (if you don’t know this, make it challenging and shoot for unbroken reps. You’re a lighter drop set later in this workout, so this needs to be heavy and difficult.) Immediately after you […]
- Wednesday the 19th of June
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Tag Archives: Double Unders
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
Tuesday the 29.04.14
W.O.D max farmers walk in 90 seconds 120/80kg max tyre flips in 90 seconds max kettlebell swings in 90 seconds 24/16kg max box jumps in 90 seconds max distance row in 90 seconds max double unders in 90 seconds 2 [...]
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Exercises: Double Unders
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 07.02.14
W.O.D amrap 7 minutes 10 hangpower cleans 52.35kg 10 pullups rest 2 minutes then amrap 7 minutes 20 double unders 10 burpees rest 2 minutes then 1.1k run
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Exercises: Burpees, Double Unders, Power Clean, Pullups, Run
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
Monday the 23.12.13
For most of us this will be the last wod before christmas, lets make sure we get in and give it socks. If i dont see you this side of 2013 have a fun and safe holiday. Tom W.O.D “Last [...]
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Exercises: Box Jump, Burpees, Double Unders, Pullups, Thrusters
Thutsday the 19.12.13
Skill – rope climb W.O.D Amrap 20 minutes 1 rope climb :-) or 10 ring rows 20 wallballs 40 meter bear crawl 80 double unders or 160 singles Then Max plank
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Exercises: Double Unders, Wallballs
