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Helen

Saturday 23.05.15 A: 1RM Weighted Pull-up B: Helen 3 rounds for time: 400m run 21 OH Kettlebell Swings @ 24/16kg 12 Pull-ups Post loads and times to comments

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Max Split Jerk, Lunges & Burpees

Friday 22.05.15 Strength:  1RM Split Jerk (from rack) Conditioning: 6 minute AMRAP 12 front rack lunges 50/35kg (FF: 40/25kg) 8 bar facing burpees (open standard) Pacific Regional starts today, streaming live all weekend on the Crossfit Games website!! Post loads, rounds, reps & training notes to comment section below

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Snatch Complex, Back Squats and a tasty WOD

Thursday 21.5.15 Tomorrow sees the start of the Pacific Crossfit Regionals in Woollongong.  Will the ‘Mayor of Australia’ Chad Mackay, book his place to Carson? Give us your thoughts on the Top 5 heading to the U.S after this weekend in the comments. A. 18 minutes to establish a max of the following Snatch complex: […]

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Handstand Push Ups, some accessories and a Partner WOD

Wednesday 19.5.15 Kenyah performing some handstands at Lululemon this past weekend. A. Handstand Volume Training 10 minute EMOM RX+: 3-5 Strict HSPUs at 4′ deficit RX: 3-5 Strict HSPUs FF: Strict Press with Barbell (from floor) – Filler is Rebound Box Jumps, pick a box height to enable you to perform rebound reps (no heel […]

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Big Clean Complex

Tuesday 19.05.15 Strength: ‘Big Clean Complex’ 1 Hi-Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Press 1 Hi-Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Jerk 1 Hi-Hang Clean + 1 Hang Clean + 1 Clean + 1 Spilt Jerk Hold onto the bar for the entire 12 […]

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Go for a 1RM Strict Press today!

Monday 18.5.15 Have you been watching the weekend’s Crossfit Games Regionals action? This weekend sees the Aussies in action. A. 12 minutes to establish a 1RM Strict Press B. 15 minutes to complete the below superset B1. 3×10 Deadlifts @ 65% of your 1RM B2. 3×8 Ring Dips / Tricep Dips C. For time (10 minutes): […]

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Roll the dice, flip a coin!

Saturday 16.5.15 It’s back! Today with a buddy, fate decides your workout….. For 30 minutes: 1. First – You run 200m EACH (tag team style) 2. Roll the dice to decide what you will both do: = Box Jump Overs 24/20′ = DB Snatch 20-30kg / 10-15kg = KB Swings (Russian) @ 24 / 16kg = Power Cleans @ […]

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Core Strength Test & A Quick Couplet

Friday 15.5.15 A test of core strength published by Crossfit was originally 15 reps of a bodyweight overhead squat this was the old standard, the new standard is now 1.25x bodyweight. How close can you get?  Strength: Work to a 15RM Overhead Squat Conditioning:  2 rounds 400m run 15 Clean & Jerks @ 45/30kg Post loads, times […]

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Filthy Fifty

Thursday 14.05.15 Filthy Fifty For time: 50 Box Jumps @ 24/20″ 50 Jumping Pull-ups 50 Kettlebell Swings @ 16/12kg 50 Walking Lunges 50 Knees to Elbows 50 Push Press @ 20/15kg 50 Back Extensions 50 Wallballs @ 9/6kg 50 Burpees 50 Double Unders Post time to comments.

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Clean Complex & Deficit Deadlifts

Wednesday 13.05.15 A: TnG power clean triple + 2 push-jerks B: 10 mins to work up to a heavy double front squat C:  RX option 8 min ladder: deck squat to pistol -> 2,4,6,8 etc – alternating at the start of each round perform: 10 deficit deadlifts @ 80/50kg FF option 8 min AMRAP: 10 […]

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