CrossFit Taipan Social Throwdown!!!

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Metcon Metcon (AMRAP – Reps) WORKOUT #1A 6 min AMReps: 50 double unders 40 situps 30 deadlifts, 80/55kg 20 HSPUs Max bar muscle ups in remaining timeNO REST, STRAIGHT INTO WORKOUT #1B Metcon (Weight) WORKOUT #1B 4 mins to establish […]

29/01/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 13 (No Measure) 3 rounds, 20 seconds on each: Pushups Kipping swing / Active hang Single-leg deadlift Lunges Squats QUALITY NOT SPEED! Weightlifting Power Clean (3-3-3-3-3) Touch and go Metcon Metcon (Time) 3 rounds for time: 10 power cleans 40/30kg 10 box jumps 10 burpees Monthly challenge Metcon […]

28/01/16

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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 Weightlifting Back Squat (5-5-3-3-1-1-1) 1 rep max testing. 15 mins to establish. Metcon Metcon (AMRAP – Reps) 10 min AMReps: 2 thrusters, 50/35kg 2 lateral burpees 4 thrusters 4 later burpees […]

27/01/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Gymnastics Strict pullups (5-5-5-5-5) E2M x 5 rounds, 5 strict pullups. Metcon Metcon (AMRAP – Rounds) 15 min EMOM: 15 wall balls 15/12 cal row 25 situps

Sam’s Dirty Thirty!

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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) Metcon Metcon (Time) For time: 30 walking lunges 30 toes to bar 30 box jumps 30 shoulder to overhead 42.5/30kg 30 pullups 30 double unders 30 situps 30 deadlifts 42.5/30kg […]

23/01/16

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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 Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups […]

22/01/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 13 (No Measure) 3 rounds, 20 seconds on each: Pushups Kipping swing / Active hang Single-leg deadlift Lunges Squats QUALITY NOT SPEED! Weightlifting Squat Clean and Jerk (1-1-1-1-1-1-1) Technique and skill work, build to heavy single. Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 3 clean […]

21/01/16

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 5 (No Measure) Run 400m Gym drills Stretch Gymnastics Handstand Push-ups Intro and skill work Metcon Pistols Intro and skill work Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups