WODs

WODs

CrossFit Devonport – 100117

Strength EMOM 10mins – :10sec L-sit – 10 pistol squats each leg MetCon 7min AMRAP – 7KBS @ 32/24kg – 100m run Rest 5mins after that and then REPEAT!

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CrossFit Devonport – 030117

2017 baby! Come at us!!! Here’s our first WOD of the new year 🙂 Strength E2min x 10mins: – strict press x 5reps MetCon “Helen” 3RFT: – run 400m – 21 AKBS @ 24/16kg – 12 pullups  

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CrossFit Devonport – 221216

Strength EMOM x 12mins 1-4 = 1 strict press 5-8 = 2 push press 9-12 = 3 push jerk MetCon 2rds w/ 6-10mins b/w rds: – run 400m – row 30 cal – 20 over erg burpees

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CrossFit Devonport – 211216

Skills 3rds or so: – 5 handstand shoulder taps – 10 double kettlebell power clean & press – 30sec superman hold – 5/5 single arm ring rows MetCon 15min AMRAP – 5 hspu – 10 one legged squats – 15 pullups – 5 FSQ @ 70/55kg – 10 box jumps @[…]

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CrossFit Devonport – 191216

Hey guys, This week’s timetable is as per normal, even on Saturday. For queries on our holiday period timetable for classes, please check out our timetable.  Core Strength 8min EMOM: Odd: 30sec hollow rocks Even: 10-15sec L-sit MetCon E2min x 5rds of each, alternate between: 1st – Run 200m 2nd –[…]

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CrossFit Devonport – 161216

Strength Accessory 5rds, not for time: – 2KB floor press x 10 – AMRAP strict pullups unbroken MetCon For time: First, do AMRAP 11mins of: – 13 pushups – 26 ab mat situps – 13 KBS @ 32/24kg Then, at end of 11mins, do: – 50 burpees * As soon[…]

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CrossFit Devonport – 151216

Strength BTDM, power or full MetCon For time: – 42 wall balls – 21 power snatch @ 42.5/30kg – 30 wall balls – 15 power snatch – 18 wall balls – 9 power snatch

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