Wednesday 16/04/14 – Holy Chipper Batman!

For time complete the following:
2km run
100 wall balls
100 double unders
50 One arm DB snatch alt (35/20)
50 toes to bar
20 burpees
20 chest to bar pull-ups

I do believe we’re all connected. I do believe in positive energy. I do believe in the power of prayer. I do believe in putting good out into the world. And I believe in taking care of each other.
- Harvey Fierstein

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Saturday 12/04/14 – “SlaughterDay”

“Slaughterday”
For time complete:
800m run
5 rounds of
15 power cleans
30 double unders
then
400m run
5 rounds of
10 thrusters
10 toes to bar
finish with
800m run

“I think it is pretty cool that even after four years of CrossFit, I still improve. I still PR. They don’t happen fast or often, but the certainly let me know that my efforts are paying off.”
- Michelle Kinney

 

Friday 11/04/14 – Extras

For quality in your own time complete:
50 strict ring rows
50 Barbell box step ups
50 strict ring dips
50 Russian twists
50 overhead lunges
50 calorie row
50 bent over rows
50 dumbell pullovers
50 strict knees to elbow
50 t rotations

“The HARDER it is, the STRONGER I become.”

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Thursday 10/04/14 – “Baseline” Conditioning

Warmup:
3 rounds
30 double unders
10 kettlebell swings
3 worm walk push-ups

Strength:
Deadlift 3 x 5
(10-8-6-5-5-5)

Conditioning:
“Baseline”
For time:
500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

After party:
3 sets of max strict toes to bar

Once upon a time, in the country of the rising sun, there was sake called “ONIGOROSHI”. Its flavour being so enticing and delectable that often a group of evil Oni (Japanese Demons) would gather to drink this sake together in such quantity, until they all passed out and would then be set upon and dispatched back to the underworld by the local villagers. This is the Original story of the Demon Slayer sake, “ONIGOROSHI” meaning “Demon Slayer”.

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