August2015

August2015

CrossFit Devonport – 010915

A. OH Progressions B. E30sec x 5min: 1st interval – Hang power snatch x 1-2 2nd interval – Overhead squat x 1-2 C. AMRAP 10mins: Buy-in of 500m row (do only once at the start) – ASQ x 40 – Butterfly situps x 30 – Pushups x 20 – Pullups x[…]

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CrossFit Devonport – 310815

A. HPS In 7mins, build to max B. Squat progressions C. AMRAP 5mins – Thrusters x 30 – Shoulders to Overhead x 30 – Front squat x 30 – Burpees over Bar x AMRAP in time remaining *Use empty bar Mon Results  

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Saturday Sesh – 290815

CrossFit Devonport Sesh – 0700hrs A. 5RFT – Clean x 5 @ m.80kg,f.50kg – Pullup x 10 – Box jump overs x 5 @ m.24″,f.20″ – American KB Swings x 10 @ m.24kg,f.16kg – Ring dips x 5 Strongman Saturday Sesh – 0800hrs this is the last session before round[…]

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CrossFit Devonport – 290815

A. For time First, run to KFC and back Second, do 5rds of: – Push press x 20 @m.40kg,f.25kg – Sled push x 20m @ m.75kg,f.50kg – Yates row x 40 @ m.40kg,f.25kg Third, do the following: – Backward lunges x 150 – Butterfly sit-ups x 150 Fri Results  

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CrossFit Devonport – 270815

A. Pull progressions B. 3RFT: – Deadlifts x 21 @ m.100kg,f.75kg – Pushups x 15 – Box jumps x 9 @ m.24″,f.20″ C. Burpee challenge AMRAP burpees in 60sec Thur Results  

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CrossFit Devonport – 250815

A. Squatting progressions B. AMRAP 20mins – Sled push x 10m @ m.75kg,f.50kg – OHS x 5 @ m.40kg,f.25kg – BTN J x 3 @ m.40kg,f.25kg – TTB x 18 Tue Results  

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CrossFit Devonport – 240815

Alright, things are getting serious now with the annual Throwdown in Hobart. Only a couple of peeps have registered so far and we really think a lot of you will absolutely enjoy the hell out of it! Let’s get about this, it’ll be a cracking weekend and everyone will enjoy[…]

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Saturday Sesh – 220815

CrossFit Session – 0700hrs A. “Thompson” – 10RFT: – Rope climb x 1 @ 4m – Back squat x 29 @ 42.5kg – Farmers carry x 10m @ m.60kg,f.45kg Strongman Session – 0800hrs A. Log C & J Build to max B. Deadlift for reps As per comp specs C. Zercher[…]

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