FRIDAYS WOD
Five rounds for time of:
9 Ring dips
12 Box jumps 24/20″
15 Wall balls
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CrossFit Maitland
Forging Elite Fitness
THURSDAYS WOD
Deadlift 3-3-3-3-3
then…
As many reps as possible in 7 minutes of:
Turkish get-ups 24kg (16kg)
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WEDNESDAYS WOD
‘Annie’
For time
50-40-30-20-10
Double unders
Sit-ups
Rest, then…
For time
10-20-30-40-50
Row cals
Kettlebell swings 24/16kg
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TUESDAYS WOD
‘DT’
5 rounds for time of:
12 Deadlifts 70/50kg
9 Hang power cleans 70/50kg
6 Push jerks 70/50kg
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Timothy is survived by his wife Megan and one-year old son T.J.
MONDAYS WOD
‘Cindy’
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
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SATURDAYS WOD
Tabata row
Rest 1 minute
Tabata box jumps 24″
Rest 1 minute
Tabata wall balls 9kg/10′ target
Rest 1 minute
Tabata knees to elbows
Post total reps for each exercise. Row unit is calories.
FRIDAYS WOD
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
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