September2016

September2016

CrossFit Devonport – 190916

Skills A. 9mins kipping/strict pullup practice or E90sec, do 20sec of fast pullups x 9mins Strength endurance B. In 7mins, BTDM 21rm OHSQ Conditioning For time: – 75 situps – Run 1.2km – Row 1km – 75 situps *Cap 20mins

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CrossFit Devonport – 150916

Core Weighted hollow hold 5rds – 25sec work:35sec rest Strength FSQ – 5×5@75% MetCon – 18 KBS @ 32/24kg – 12 thrusters @ 42.5/30kg – 8 BJ @ 24/20″

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Deon claims Silver at Rio!

Massive congrats to Deon Kenzie for taking out the Silver medal in the 1500m at the Rio Paralympics on Sunday!!! Deon went into Rio as the World Record holder in this event, and as always put in a killer of an effort. Deon has been training with TIS North-West Satellite[…]

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CrossFit Devonport – 140916

Strength E90sec x 15mins – 3position cleans (building) MetCon Pyramid for time – 21/15/9/9/15/21 of: – WB’s – Ring dips After each round do 20 DU’s

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