Halloween!!!

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 6 (No Measure) In a pair: Run 400m with 9/6kg wall ball THEN 2 rounds each (alternating between partner, one round at a time) Row 10 cals 10 pushups Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have […]

30/10/15

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CrossFit Taipan – CrossFit Warm-up Junkyard dog (No Measure) Run 400m Junkyard dog Stretch Weightlifting Push Jerk (5-5-5-3-3-3-1-1-1) 15 mins to build to 1 rep max Gymnastics Pull-ups (Kipping pullups) Technique and then 10 mins to practice Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP: 7 shoulder to overhead 40/30kg 7 situps 7 […]

29/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Weightlifting Power Clean (Technique then 10 minutes to build to 1 rep max) Gymnastics Toes-To-Bar Technique work and then skill practice Metcon Metcon (AMRAP – Reps) 9 min AMReps: 3 […]

28/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Weightlifting Deadlift (3-3-3-3-3 (must be ‘touch and go’)) Metcon CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

27/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 3 (No Measure) Tabata: Hollow hold Superman hold THEN 3 rounds: 5 ring rows 5 pushups Skills Ring Dips (Technique then 10 minutes to build to 1 rep max) Metcon Metcon (Time) 3 rounds for time: 21 box jumps 24″/20″ 15 KB swings 24kg/16kg 9 ring dips Monthly […]

26/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 1 (No Measure) Row 500m THEN 3 rounds: 5 pushups 10 air squats 20 sec hollow hold Weightlifting Overhead Squat (3-3-3-3-3) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

24/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 6 (No Measure) In a pair: Run 400m with 9/6kg wall ball THEN 2 rounds each (alternating between partner, one round at a time) Row 10 cals 10 pushups Metcon Metcon (AMRAP – Rounds and Reps) In a team of 2, AMRAP 30 mins: 100 wall balls, 9/6kg […]

23/10/15

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CrossFit Taipan – CrossFit Warm-up Junkyard dog (No Measure) Run 400m Junkyard dog Stretch Metcon Metcon (10 Rounds for time) 10 rounds, each round for time: Row 250m Rest 2 min between each round

22/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 4 (No Measure) 5 rounds: 30:30 rowing Start at 70% capacity, increase gradually to around 90% pace. Stretch Weightlifting Back Squat (7-7-7-7-7 ) Metcon Metcon (Time) 2 rounds for time: 400m farmer’s carry, 24/16kg 50 air squats 25 burpees

21/10/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 3 (No Measure) Tabata: Hollow hold Superman hold THEN 3 rounds: 5 ring rows 5 pushups Power Clean (Technique work, build to heavy triple) Metcon Metcon (AMRAP – Reps) AMReps in 8 minutes: 2 power cleans, 70/50kg 2 lateral burpees 4 power cleans 4 lateral burpees 6 power […]