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CrossFit Swansea


WOD 21/07/08

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WOD 21/07/08 Empty WOD 21/07/08

Post  NikJ Sun Jul 20, 2008 8:03 pm

15 Reps Back Squats
400 Mtr Run

Press Ups 50
Box Jumps 25
Skips 50
Alternating KB swings 50 each Arm

Get "er" Done
cheers

BRING YOUR TRAINERS !!
NikJ
NikJ
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Posts : 196
Join date : 2008-06-10

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WOD 21/07/08 Empty AM session scores

Post  Gez Mon Jul 21, 2008 12:25 pm

Main WOD
Gunny 10m 29s
Gorm 8m 50s
Ross 8m 32s
Tom 9m 37s

Finisher
Gunny 5m 11s
Gorm 5m 13s
Ross 4m 56s
Tom 5m 02s

Well done guys, just remember complete full range of motion through the exercises, you are only cheating yourself and when it comes to the benchmark workouts if you dont complete full reps then they wont count so you will be found out.
Gez
Gez
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Posts : 640
Join date : 2008-06-05
Age : 48
Location : Killay

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WOD 21/07/08 Empty Re: WOD 21/07/08

Post  NikJ Mon Jul 21, 2008 4:53 pm

Just to add, all those attended this morning, well done it is hard enough let alone @ 7am !!
Keep the numbers up and well done again Very Happy
NikJ
NikJ
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WOD 21/07/08 Empty Scores 21/07/08

Post  NikJ Tue Jul 22, 2008 3:47 pm

Rob : 6.11
Gareth : 6.26
Kath : 6.07
Dan : 8.20
Russ : 8.49
Kev : 7.54
Mark : 7.54
Sarah : 8.25
Caroline : 8.11
Sean : 8.50

Hell of a workout guys ! Pleasure to coach. Great Technique and workrate throughout Very Happy
NikJ
NikJ
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WOD 21/07/08 Empty Re: WOD 21/07/08

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