WoD Archive
| Thursday 23rd February |
Running – Justin |
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QOD: ”At some point You’ve got to stop evaluating and start doing” Anthony Robbins
Warm up 5mins Cardio
3 Rounds
5 Hip Bridge
5 Calf Raises
5 Step through
Workout: 6 x 400m Run
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| Wednesday 22nd February |
WestCoast CrossFit |
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QOD: Confucius quote “Before you embark on a journey of revenge, dig two graves”
Warm up 5mins Cardio
Burgener W/U
Workout: Snatch 1-1-1-1-1-1-1
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| Tuesday 21st February |
Deadlift – Eilidh |
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QOD: “It’s called a workout because it requires EFFORT! Without the work it’s simply an easy out”
Warm up 5mins Cardio
3 Rounds
5 Suitcase deadlift
5 Roller angel
5 Stick Press
Workout: 7 Rounds for time: 7 Deadlift – 100/75kg 7 L Pull Ups
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| Monday 20th February |
Press – Gerald |
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QOD: “Know how to listen, and you will profit even from those who talk badly.” Plutarch
Warm up 5mins Cardio
Push Press Technique
Workout: Front Squat 3-3-3-3-3-3-3 Push Press 6-6-6-6
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| Saturday 18th February |
O/H Lunge Walk |
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QOD: When you’ve come to the edge of all the light you know
And are ready to step into the darkness of the unknown. Faith is knowing one of two things will happen. There will be something solid to stand on Or you will be taught how to fly. Warm up 5mins Cardio
10mins Triggerpoint
Workout: 5 Rounds for time: 30 Double Unders 30m O/H Lunge Walk – 20/10kg 30 KB Swing – 24/16kg
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| Friday 17th February |
Press – Scott (Big Red) |
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QOD: “Action always trumps justification,rationalisation and explanations. Which do you have more of today” JJ Murphy
Warm up 5mins Cardio
3 Rounds
5 Stick Press
1min triggerpoint
Workout: Shoulder Press 5-5-5-5-5 3 x Max Pull Ups (Strict)
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| Thursday 16th February |
Front Squat position |
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QOD: “Man is born to live, not to prepare to live” Boris Pasternak
Warm up 5mins Cardio
Burgener W/U
Workout: “Elizabeth” For time: 21-15-9 Cleans – 60/42.5kg Ring Dips
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