Daily WOD

WOD 2-4-14

Strength  Strict Press (20 Minutes) 12 Minutes to find a 3 RM Strict press 2 x Max Push Press @ your new 3 RM Strict press METCON 5x 400M sprints with 2 min rest 1 x 800m sprint

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April 1, 2014

WOD 1-4-14

Skill Choose one skill from the following: Double Unders Kipping Handstands METCON 24 minute AMRAP of: 20 Double unders 15 Knee 2 Elbow 10 Handstand Push Ups 5 Power Snatch (60/40)   Post Scores and thoughts below!!

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March 31, 2014

WOD 31-3-14

*** Anyone who has not paid membership today is your last day to do so*** Strength (25 min) Back Squat  1×10 @ 60% 1×8 @65% 1×6 @ 70% 1×6 @ 75% 1×6 @ 80% Front Squat  1×5@ 60% 1×5 @ 70% 2×5 @ 75% METCON  21-15-9 Overhead Squat (45/30) Pull Ups (15 min Time Cap)

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March 30, 2014

Team WOD 29-3-14

Team WOD  In pairs 30min AMRAP 10 Pull Ups 10 Front Rack Lunges (60/40) 10 Push Press (60/40) Athlete 1 will work through the reps, while athlete 2 completes a 200m run. When athlete 2 completes the run they will then take over and Athlete 1 will run etc. Score will be total reps.      

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March 28, 2014

WOD 28-3-14

***Memberships are due int today*** Strength/ Skill Snatch Technique/ 1 RM Snatch METCON   Post Results below!!

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March 27, 2014

WOD 26-3-14

Strength 15min to find: Push Jerk 3RM METCON 4 Rounds For Time of: 4 Wall Walk 8 Chest 2 Bar Pull Ups 16 KBS (24/16) Post Scores and Times below!!

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March 26, 2014

WOD 25-3-14

*** All memberships are due in by this Friday*** Skill Power Clean METCON Max rounds in 3 minutes of: 3 Power cleans (60/40) 6 Press Ups 9 Sit Ups Rest 1 minute. Repeat for a total of 5 cycles.

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March 24, 2014

WOD 24-3-14

Strength  Back Squat  1×10 @ 60% 1×8 @ 65% 1×8 @ 70% 1×8 @ 75% Front Squat  1×5 @ 60% 1×5 @ 65% 2×5 @ 70% METCON 7 Minute AMRAP 4 Clusters (45/30) 8 Burpee Box Jumps (24/20)

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March 23, 2014

WOD 22-3-14

Team WOD  In teams of 3 Buy in:  600m Farmers walk (2x24kg/2x16kg) (200m Each) AMRAP 25 Minutes 15 Team Burpees (Unison) 15 Partner Deadlifts (150Kg/100kg) – non-working partner hold the plank for reps to count 15 Team Push-ups (rotating but all in plank) 15 Team Weighted Sit-ups (20/15) (Unison) 15 Team KBS (20)(14) rotating – Kettlebell…

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March 21, 2014

WOD 21-3-14

Strength 15 minutes to find: 1 RM Hang Power Clean METCON 15 Minute AMRAP: 60 Double Under 50 Toes 2 Bar 40 Wall Ball 30 Cleans (60/40) 20 Muscle Ups

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March 21, 2014
"Working with Edel Fitzpatrick was one of the biggest eye openers I've had in the fitness industry! She has a vast experience and a foundation of knowledge on human kinetics and physiology second to none! Her take no nonsense attitude and positive influence on my training made such a difference to my mentality in terms of what I can achieve physically!! Absolute inspiration and absolute tank ;-) The pleasure (and the pain) was all mine and I'm sad I won't be coached by her again !! :-( World Class! "Michael Tully"
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