30th Dec

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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 CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees […]

29th Dec

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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 Back Squat (15-10-5-3-5-10-15) Increase load as reps decrease, start @45% Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 […]

28th Dec

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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 Gymnastics Dips (10-10-10-10) Dips on high box. Scale to feet on ground. Metcon Metcon (Time) 20 RFT; 1 HSPU 10 lunges ES

27th Dec

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CrossFit Taipan – CrossFit Warm-up Standard Warm-up 7 (No Measure) Tabata: Kipping swing Walking lunge Weightlifting Deadlift (15-10-5-3-5-10-15) Pyramid. Increase load as reps decrease, starting @ 45% Metcon Metcon (Time) For time; 25 wall ball shots 20lbs/14lbs 50 pullups 50 ghd situps 75 KB swings 20kg/16kg 75 DUBSScale pull-ups to jumping pull-ups. Scale ghd sit-ups […]

24th Dec

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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) Warm-up Clean barbell warmup (No Measure) High hang clean Above the knee hang clean Below the knee hang clean Clean from ground Metcon Metcon (4 Rounds for time) 4RFT. Superset […]

23rd Dec

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CrossFit Taipan – CrossFit Warm-up Standard warmup 17 (No Measure) 3 rounds, 20 secs on each; Jumping jacks Pushups Roll ups Plank Angry cat Stretch Metcon Metcon (4 Rounds for reps) 4 rounds; 3mins 400m run Max box jumps 1 min Max pushups 1 min Max KB swings 3 mins RestTry to increase reps each […]

22nd Dec

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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 Back Squat (10-10-10-10 @ 60%) Tempo = 1 up, 3 down Metcon Metcon (AMRAP – Reps) 16 minute EMOM; 2 Jump squats 2 Burpees Max […]

21st Dec

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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 Single Arm Dumbell Press (10-10-10 (each side, alternating) 10kg/5kg) Tempo = 1 up, 2 down Gymnastics Pistols (12min EMOM max reps (1 min on, 1 off)) Alternate with a partner. […]

20th Dec

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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 Single Arm Dumbell Press (10-10-10 (each side, alternating) 10kg/5kg) Tempo = 1 up, 2 down Gymnastics Pistols (12min EMOM max reps (1 min on, 1 off)) Alternate with a partner. […]

19th Dec

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CrossFit Taipan – CrossFit Warm-up Warm-up Warm-up (No Measure) 2 Rounds Travelling lunges 5 Pushups Travelling lunges 5 Ring rows 10 Dynamic back release PVC twists Dynamic travelling glutes Weightlifting Deadlift (8-8-8-8@60%) Touch and go reps Metcon Metcon (AMRAP – Reps) Partner 16min EMOM; 2 rounds of the following. 1. Wall balls 20kg/14kg 2. Sled […]