30/12/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 11 (No Measure) Tabata Double unders Weightlifting Bear Complex (3-3-3-3-3) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon 100 burpees (Time) For time: 100 burpeesRest 3 mins Metcon (Time) For time: 30 squats 15 pushups 20 squats 10 pushups 10 squats 5 pushups

29/12/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 9 (No Measure) 3 rounds: 10 medicine ball cleans 10 Russian KB swings 10 box step ups Metcon Metcon (Time) For time: Run 1.6km THEN 25 pullups 25 box jump overs, 24″/20″ 50 wall balls, 9/6kg 25 box jump overs 25 pullups

12 Days of Christmas

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 10 (No Measure) Run 400m 2 rounds of Cindy: 5 pullups 10 pushups 15 air squats Stretch Metcon Metcon (Time) ’12 days of Christmas’ For time: 1 deadlift, 100/70kg 2 wall balls 3 KB swings, 24/16kg 4 situps 5 ring rows 6 burpees 7 squats 8 pushups 9 […]

22/12/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 11 (No Measure) Tabata Double unders Weightlifting Push Press (5-5-5-5-5) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

21/12/15

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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 Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

19/12/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 9 (No Measure) 3 rounds: 10 medicine ball cleans 10 Russian KB swings 10 box step ups Metcon (AMRAP – Reps) “The Open Test” 20 min AMRAP: 50 wall balls, 9/6kg, 10/9ft 50 double unders 40 box jumps 40 toes to bar 30 chest to bar pullups 30 […]

18/12/15

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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 Gymnastics Metcon (AMRAP – Reps) Tabata skipping10 mins practice and then tabata skipping for TOTAL reps. Weightlifting Barbell Row (10-10-10-10) Metcon Metcon (3 Rounds for time) 3 rounds for time: […]

17/12/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 2 (No Measure) Run 400m THEN Tabata: Skipping (singles or double unders) X-band walk (10 secs each direction) Weightlifting Deadlift (4-4-4-4-4-4) 90%+ of 1 rep max Metcon Metcon (Time) For time: Run 800m THEN 3 rounds: 20 DB snatches (alternating arms), 20/15kg 20 pushups

16/15/12

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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 Weightlifting Push Press (3-3-3-3-3) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

15/12/15

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Weightlifting Front Squat (5-5-5-5-5-5) Metcon Metcon (Time) 9 min AMRAP: 3 front squats, 60/40kg 6 burpee box jumps, 24″/20″ 9 toes to bar