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Sunday 20 April 2014

Rest Day

I think Klokov is saying at the end…” I knew Fronings time, I used it as a target. I am a professional weightlifter, Rich isn’t. Froning never missed, Froning is better!” ( Translation may not be accurate)

 
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Saturday 19 April 2014

WOD

Nukes

8 minutes to complete:
1-mile run
Deadlifts, max reps 143/ 102
Then, 10 minutes to complete:
1-mile run
Power cleans, max reps 102/ 70
Then, 12 minutes to complete:
1-mile run
Overhead squats, max reps 61/ 43

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

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Squeezers

 

 

 
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Friday 18 April 2014

Saturday = Normal Hours

Monday = ONLY Open Gym 4-6 pm

WOD 

Rest Day

Walk the dog, ride a bike, go for a swim…. Have Fun!

 
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Thursday 17 April 2014

***Session Times Over Easter***

Friday 18th CLOSED
Saturday 19th as per normal (7am + 8am)
Monday 21st Open Gym 4-6pm

WOD

1 RM Clean

Then

With a 10 min Cutoff

Run 200m

30 Burpee Pullups ( MU)

Run 200m

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Andrew

 
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Wednesday 16 April 2014

***Session Times Over Easter***

Friday 18th CLOSED
Saturday 19th as per normal (7am + 8am)
Monday 21st Open Gym 4-6pm

WOD

1RM Snatch

Then…

EMOM 10 min

Even: 30 DU

Odd: 6 – 8 HSPU

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Sean

 

 
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Tuesday 15 April 2014

***Session Times Over Easter***

Friday 18th CLOSED
Saturday 19th as per normal (7am + 8am)
Monday 21st Open Gym 4-6pm

WOD

5 rounds – 20 min CO

10 Burpees

15 KB 24/16

20 SU

25 Squats

Then…

BS

1 x 8 @ 65%

1 x 6 @ 70%

1 x 6 @ 75%

1 x 6 @ 80%

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Michael

 
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Monday 14 April 2014

WOD

Row 1 K

30 Snatches 52/36

50 C2B

Then

AMRAP 5 min

5 FS @ BW / .66 BW

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Anthony & Andrew

 
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Sunday 13 April 2014

Rest Day

A BIG thank you to everybody that competed yesterday , Alissa, Andrew, Anthony W, Brayden, BrendanF, Daniel, Jeb, Kane, Karina, Megan, Michael, Mick, Sean & Taylor.

Equally impressive was everybody that came to cheer!!! Congratulations to Jeb, Michael & Sean for making the final, great work!

Final Placings ?

Regardless of where you placed EVERYBODY turned out an amazing performance! Be proud of what you’ve become. Amazing standards and work capacity people!

 
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Saturday 12 April 2014

Please Note… ONLY 1 Session Today at 7:30 am!!!!

WOD

3 Rounds

5o WB

Run 400m

21 KB 24/16

12 Pullups

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Rochelle

 
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Friday 11 April 2014

***Please note !!!! There will only be one session on this Saturday 12 April at 7.30am. ***

WOD

1 RM OHS

1 RM DL

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Danny

 
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