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WODS

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  • WOD – SUNDAY

    By CrossFit Boss | In CrossFit | on January 12, 2014

    Rest Day

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  • WOD – SATURDAY

    By CrossFit Boss | In CrossFit | on January 11, 2014

    “Partner Fran” For Time: 800m Partner Run 21 Thrusters 42.5/30 21 Pull Ups 15 Thrusters 42.5/30 15 Pull ups 9 Thrusters 42.5/30 9 Pull Ups 400m Partner Run 21 Thrusters 42.5/30 21 Pull Ups 15 Thrusters 42.5/30 15 Pull ups 9 Thrusters 42.5/30 9 Pull Ups 800m Partner Run Post time to comments.

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  • WOD – FRIDAY

    By CrossFit Boss | In CrossFit | on January 10, 2014

    Push Jerk Find a 20RM Complete as many rounds as possible in 12 minutes of: 7 Shoulder to Overhead 50/30 7 Toes to Bar 7 Back Squats 50/30 Post load and rounds to the whiteboard

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  • WOD – THURSDAY

    By CrossFit Boss | In CrossFit | on January 9, 2014

    Deadlift 5-5-5-5 Increase For Time: 100 Double Unders 30 Squat Clean Thruster 70/50 100 Double Unders Post load and time to whiteboard

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  • WOD – WEDNESDAY

    By CrossFit Boss | In CrossFit | on January 8, 2014

    Complete as many reps as possible in 7 minutes of: 12 Power Cleans 70/50 20 Push Ups Rest 2 minutes then Complete as many reps as possible in 7 minutes of: 15 Handstand Push Ups 15 Chest to Bar Pull Ups Post total reps to the whiteboard

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  • WOD – TUESDAY

    By CrossFit Boss | In CrossFit | on January 7, 2014

    Hang Power Snatch EMOM for 10 minutes 3 reps @ 75% Complete 6 rounds for time of: 9 Overhead Squats 60/40 9 Lateral Burpees Post load and time to the whiteboard

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  • WOD – MONDAY

    By CrossFit Boss | In CrossFit | on January 6, 2014

    Back Squat 1-10-1-10-1-10-1 Complete 3 rounds for time of: 30 Wall Balls 30 Kettlebell Swings 32/24 400m Med ball Carry Post load and time to whiteboard

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  • WOD – SUNDAY

    By CrossFit Boss | In CrossFit | on January 5, 2014

    Rest Day

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  • WOD – SATURDAY

    By CrossFit Boss | In CrossFit | on January 4, 2014

    Only a 7am session this morning. Normal hours as of Monday the 6th. Partner WOD Complete as many rounds as possible in 15 minutes of: 5 Dumbbell Deadlifts 25/17.5 5 Dumbbell Hang Power Cleans 25/17.5 5 Dumbbell Thrusters 25/17.5 20 Chest to Bar Pull Ups Athlete 1 will complete 1 round of the Dumbbell complex, […]

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  • WOD – FRIDAY

    By CrossFit Boss | In CrossFit | on January 3, 2014

    Session times today are 5:30am, 5:00pm, and 6:00pm. Please see our website for the Christmas and New Years timetable.  www.crossfitboss.com.au. Squat Clean 10 minutes to find a 1RM Complete 10 rounds of: 20 Double Unders 10 Handstand Push Ups 3 Squat Cleans 92.5/60 Post load and time to whiteboard

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