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: 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
