BOX CLOSURE
By CrossFit PT Zone | May 14, 2012
Hey Team
Crossfit Regional’s start Friday in Wollongong.
So we are closing the box for a few days.
Last class will be 6am Thursday (17th) this week. First class back will be 5:30pm Monday (21st).
We will be posting an “offsite” WOD daily.
We will also be giving you updates on how Trent is going.
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WOD Saturday
By CrossFit PT Zone | May 19, 2012
Option 1
run 5km
Option
swim 2km
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Trent is doing well. we are so proud of his efforts.
MP Team is kicking butt. And Luke K is smashing his way through the the team Wod’s too.
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WOD Friday
By CrossFit PT Zone | May 18, 2012
At home….
run around your block 3 times for a warm up.
then
12 Min AMRAP
3 get ups
6 cartwheels
9 squats
12 mountain climbers (try to get your foot alongside your hand)
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WOD Thursday
By CrossFit PT Zone | May 17, 2012
Front Squat
1RM
then
AMRAP 15mins
5 Burpees
10 Push Ups
15 Pistol Squats
20 Lunges
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WOD Wednesday
By CrossFit PT Zone | May 16, 2012
5 rounds for time
30 Sit Ups
20 Hang Power Cleans 35/50kg
10 Ring Dips
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WOD Tuesday
By CrossFit PT Zone | May 15, 2012
1RM Press
take 10 minutes to find your heaviest Strict Press
then
21-15-9
Deadlifts 75/100kg
Run 400m
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WOD Tuesday
By CrossFit PT Zone | May 15, 2012
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WOD Monday
By CrossFit PT Zone | May 14, 2012
3 rounds for time
50 Double Unders
40 KB Swings 16/24kg
30 Box Jumps 20/24″
20 Burpees
10 Pull Ups
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(is this what Sara took?)
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Sunday Rest Day
By CrossFit PT Zone | May 13, 2012
Enjoy a break. Get ready for Regionals next week!
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WOD Saturday
By CrossFit PT Zone | May 12, 2012
Come on down to the box for some team fun!
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