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091814 THURS

9/18 THURS Recovery/Rest Day

* The first 30 min of class – choose a skill to work on or make up missed strength sessions. The remaining 30min members will WOD together. 52 more words

WOD

Thursday 18 September - 2rnds for quality - 10x Weighted Box Step-up, 20x Wallball Sit-up, 3x Tyre Flip & Jump, 20x Back Ext, 10m Handstand Walk or 1x Monkey Bar Climb - 15min Cap

Free Intro class this Saturday 20th September from 10-11am. If you you would to give CrossFit a go come on down and check us out. We are located at 2/104 McKinnon Rd, Pinelands. See you there!

WOD

WOD 9-18-14 Thursday

  1. Strength

Squat Snatch

20 Minutes to find a heavy single, no misses

Light to moderate loads 60% to 80%

LIGHT:  This is technique work.  In terms of “threshold training” (the balance of technique vs. 89 more words

WOD

Would you like to hear today's specials? - 9/15/14

Oooo….my new wrist wraps really made my snatch feel good! I used them for the waiters walks too …if I didn’t I’d of never been able to keep that 35# bell locked out above my head. 191 more words

Crossfit Follies

9/13 운동일지

안양 인덕원 HR max 오픈기념 애슬릿간지 Throwdown 참가!

전날 이태원에서 맥주를 여덟병인가 마시고 -_- 잠도 얼마 못자고 오전내내 붙잡혀있다가 우여곡절 끝에 출전.

출전하고 보니  팀원들 나이가 41-41-35- 31….평균연령 37세 팀이라니이이이 내가 막내라니이이이이 26 more words

WOD

Wednesday 09/17/14

Lift

Clean & Jerk   increasing singles     10 sets or less – NO Fails
Squat   3 x 3

Gymnastics

Band Press Down   3 x 10 Straight Arms   3 x 10 Bent Arms… 15 more words

WOD

9/17 운동일지

회사 체육관 GX 프로그램에 서킷 트레이닝이 생겼길래 들어가봄

30 sec on- 30 sec off 이지만 off같은거 없다 -_- 걍 세트사이에 잠깐 숨고르고 고고고고곡

3 rounds of… 22 more words

WOD