WOD:
A1: Push Press 6x3 60 sec break
A2: GHD Situps 6x12 sec break
B1: 200m run 120 sec break
B2: Building lap 120 sec break
I will explain this format when you get in here. Its based on OPT's training program and definetely has a lot of value.
21,15,9 Bodyweight backsquat + Ring dip Leaderboard
Ladies:
1. Robyn 10:08 RX
2. Annie 5:23 bodyweight squat w/t purple band on ring dips
3. Twiggy 6:37 bodyweight squat w/t purple band on dips
4. Roe 5:48 @ 115#
5. Hatty 8:53 with 145# and purple band on dips
Men:
1. Kioks 7:55 RX
2. Evil Kyp 10:36 w/t bodyweight and bar dips
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2009
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November
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- Angie
- The Beast
- Double WOD for Saturday
- Metcon Friday
- Strength Day
- Deadlift Pullup Ladder
- Team 8 K Row....Yes that is not a typo
- New CrossFit HQ WOD....sort of
- This one should be fun
- "The Chief"
- Good Luck Ainslie -- Knees Over Your Head
- "Kelly"
- Max Clean and Jerk and Death by 10m
- Tabata Something Else
- Class Times as per usual tomorrow
- Front Squat + 400m run -- Sat OPT WOD
- Twiggy in the Sun and HSPU
- Remembrance Day Class Schedule
- 2K Row
- "Boxers Fracture"
- Team WOD
- Fight Gone Bad
- Power Clean and Burpee
- Humpday Funday at the Den
- Bodyweight back squat
- Helen & Christmas Party
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November
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the running part on that was not fun!! lol! definately a good workout tho! thanks chris :)
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