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    January 2016

  • MONDAY 4th OF JANUARY

    Jan 3, 2016
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    Coach's Choice (No Measure)

    Coach will devise something to fit WoD

    Metcon (Weight)

    Every 2 min for 14 min

    4 Deadlifts

    Building in weight

    Metcon (AMRAP ' Reps)

    4 Rounds for max reps:

    400m Run

    Max unbroken Wall balls 9/6kg

  • MONDAY 4th OF JANUARY

    Jan 3, 2016
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    CrossFit Dunedin CrossFit North D – CrossFit

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    Coach’s Choice (No Measure)

    Coach will devise something to fit WoD

    Metcon (Weight)

    Every 2 min for 14 min

    4 Deadlifts

    Building in weight

    Metcon (AMRAP – Reps)

    4 Rounds for max reps:

    400m Run

    Max unbroken Wall balls 9/6kg

  • TUESDAY 5th OF JANUARY

    Jan 4, 2016
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    Coach's Choice (No Measure)

    Coach will devise something to fit WoD

    Metcon (Time)

    5 Rounds for time

    500m Run (Block Lap)

    10 Front Squats 60/40kg

    10 Push press

    10 Box Jumps 24/20"ý

    2 min Rest between rounds

  • TUESDAY 5th OF JANUARY

    Jan 4, 2016
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    CrossFit Dunedin CrossFit North D – CrossFit

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    Coach’s Choice (No Measure)

    Coach will devise something to fit WoD

    Metcon (Time)

    5 Rounds for time

    500m Run (Block Lap)

    10 Front Squats 60/40kg

    10 Push press

    10 Box Jumps 24/20′

    2 min Rest between rounds

  • Wednesday 6th of January

    Jan 5, 2016
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    Warm-up Coach's Choice (No Measure)

    Coach will devise something to fit WoD

    Weightlifting Deadlift (3 x 3) Metcon DT Metric (Time)

    5 Rounds of:

    12 Deadlifts 70/45 kgs

    9 Hang Power Cleans 70/45 kgs

    6 Push Jerks 70/45 kgs

  • Wednesday 6th of January

    Jan 5, 2016
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    Warm-up Coach’s Choice (No Measure)

    Coach will devise something to fit WoD

    Weightlifting Deadlift (3 x 3) Metcon DT Metric (Time)

    5 Rounds of:

    12 Deadlifts 70/45 kgs

    9 Hang Power Cleans 70/45 kgs

    6 Push Jerks 70/45 kgs

  • THURSDAY 7th OF JANUARY

    Jan 6, 2016
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    CrossFit Dunedin CrossFit North D – CrossFit

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    Coach’s Choice (No Measure)

    Coach will devise something to fit WoD

    Metcon (Time)

    21-15-9 reps for time

    Burpees

    TTB

    2 min Rest

    21-15-9 reps for time

    Pull ups

    KB Swings 32/24kg

    2 min Rest

    21-15-9

    Box Jumps 30/24′

    KB SDHP 32/24kg

  • CrossFit Dunedin

    Jan 6, 2016
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  • THURSDAY 7th OF JANUARY

    Jan 6, 2016
    Show post Link
    View Public Whiteboard

    Coach's Choice (No Measure)

    Coach will devise something to fit WoD

    Metcon (Time)

    21-15-9 reps for time

    Burpees

    TTB

    2 min Rest

    21-15-9 reps for time

    Pull ups

    KB Swings 32/24kg

    2 min Rest

    21-15-9

    Box Jumps 30/24"ý

    KB SDHP 32/24kg

  • CrossFit Dunedin

    Jan 7, 2016
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  • FRIDAY 8th OF JANUARY

    Jan 7, 2016
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    CrossFit Dunedin CrossFit North D – CrossFit

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    Coach’s Choice (No Measure)

    Coach will devise something to fit WoD

    Metcon (Weight)

    Every 90 sec for 15 min (10 sets)

    1 Power Snatch

    Build in weight

    Metcon (AMRAP – Rounds and Reps)

    7 min AMRAP:

    30 Double unders

    10 Handstand Push ups