Daily WOD

WOD 05-02-20

Metcon  10 rounds 2 ring MU 4 Hspu 8 Burpee box jump over 12 Wallball

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February 5, 2020

WOD 04-02-20

Strength  Strict press 5 x 10 @70% Metcon  15 Min Amrap 200m run 15 pull up 5 Single are devils press / arm

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February 4, 2020

WOD 03-02-20

Strength Back squat: 1×10 @60% 1×8 @70% 1×8 @75% 1×8 @80% Front squat: 1×5@60% 1×5 @65% 1×5 @70% 1×5 @70% Metcon 4 rounds: 25/18 cal AAB 50 Air squats 25 Toes to bar

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February 3, 2020

Team WOD 01-02-20

Metcon Teams of 2 15 Min Amrap: 1 round of Cindy 1 snatch 10 Min Amrap: 20 Double under 10 burpee 10 min Amrap: 20 KBS 10 HSPU

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February 1, 2020

WOD 31-01-20

Strength Power clean 3 3 3 2 2 Metcon For time 5 rounds 400m run 6 Deadlift @70% of 1rm deadlift

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January 31, 2020

WOD 29-01-20

Strength 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% 1×5 @75% 1×5 @75% Metcon  For time: 10 rounds Increasing weight 1 Power clean 1 Push press 1 Power Clean and jerk Rest :30

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January 29, 2020

WOD 28-01-20

Strength Strict press 5×10 @65-70% 21×1 Metcon  Emom x 15min Min 1 : 15/12 cal row Min 2 : 40 double unders Min 3 : 20-30 Push up

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January 28, 2020

WOD 27-01-20

Metcon CrossFitters for Bush Fire Relief 28 Min Amrap: 23 Burpee 48 bodyweight squats Today we are doing this workout to help raise funds for the people affected by the Bush Fires in Australia.  Please donate via the links below: Red Cross (Humanitarian Aid) https://justgiving.com/fundraising/crossfitforbushfirerelief2 WIRES (Australian Wildlife Rescue Organisation) https://justgiving.com/fundraising/crossfitforbushfirerelief

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January 27, 2020

Team WOD 25-01-20

Teams of 2 40 Min Amrap: 2 ring MU 4 HSPU 8 KBS 16/12 cal AAB 

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January 25, 2020

WOD 24-01-20

Strength Back squat 1×10 @60% 1×8 @65% 1×8 @70 1×8 @75% Front squat 1×5 @60% 1×5 @65% 1×5 @70% 1×5 @70% Metcon 5 rounds: 8 Thrusters 400m run Rest :90

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January 24, 2020
"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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