Daily WOD

WOD 11-2-14

Skill Kipping/ Double Under’s Wod 4 Round’s 50 Double Under’s 40 Walking Lunges 30 Sit Ups 20 Back Extensions 10 Thruster 40/30kg

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February 10, 2014

WOD 10-2-14

WOD Bear Complex 5 Rounds For Time 3 Power Clean 3 Front Squat 3 Push Press 3 Back Squat 3 Push Press **Bar must be held during all rounds and can not be rested on the ground. **Increase weight each round and rest as need be between rounds

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February 9, 2014

WOD 8-2-14

In Teams of 2 30 Min On The Clock 10 Rounds 5 Snatch (50/30) 15 Wall Ball (20/14) in remaining time AMRAP “Cindy” 5 Pull Up’s 10 Press Up’s 15 Air Squat’s Post team names and scores below!!

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February 7, 2014

WOD 7-2-14

Strength 20 min to find 1 RM Deadlift WOD 10 Minutes to Climb the Ladder 2 Deadlift (100/70) 2 Knee 2 Elbow 4 Deadlift 4 K2E 6 Deadlift 6 K2E Etc..

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February 6, 2014

WOD 5-2-14

Strength Push Press: 5-5-5-5-5 WOD 14min AMRAP 400m Run 14 KBS (24/16) 5 Box Jumps (30/24) Post score’s below!!  

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February 4, 2014

WOD 4-2-14

Skill (15min) Double Under’s/ Handstand Work WOD For Time 15-12-9-6-3 Double Unders, Power Cleans (60/40), HSPU/ Press Ups    

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February 3, 2014

WOD 3-2-14

Strength  15 Minutes to find: 2RM Back Squat WOD 7 Rounds For Time: 7 Thrusters (42.5kg/30) 7 Bar Facing Burpees 7 Pull Ups

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February 2, 2014

WOD 1-2-14

In Pairs 30 min AMRAP 100 Bar Touching Burpees 75 Wall Ball 50 KBS 25 Toes 2 Bar Post Scores Below!!

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January 31, 2014

WOD 31-1-14

••Today will be your last chance to sign up for membership, our MINDBODY Booking system will be active from next Monday, so if you haven’t already register on our members page.•• Strength 20 min to find 2 RM Hang Power Clean METCON (CrossFit Games Open Workout 11.2) 15 min AMRAP: 9 Deadlift @ 70kg/50 12…

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January 30, 2014

WOD 30-1-14

Today is programmed as a REST DAY, it will be open gym from 10am – 6pm for anyone who wants to catch up on any workouts they missed or work on any skills or Mobility. CrossFit Bodyweight will be on from 6:30-7:30pm

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January 29, 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"