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Rob Martin
Sep 41 min read
Week 36- 39 (2nd - 29th of September)
4 week block of Programming WOD Monday - Strength: Front Squat + Ring row Metcon Tuesday - Strength: RDL + Bench press Metcon...
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Rob Martin
Jul 301 min read
Week 31- 35 (29th of July - 31st of August)
5 week block of Programming WOD Monday - Strength: Bulgarian split squat /Single arm Row Incline DB press / Hanging Leg raise Kettlebell...
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Vicki McLeod
Jul 241 min read
Don't forget to hydrate!
In the summer, it's especially important to pay attention to your electrolyte intake due to increased fluid loss through sweat. Electrolytes
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Rob Martin
Jul 21 min read
Week 27 - 30. 1st - 28th of July
4 week block of Programming WOD Monday - Strength: Reverse lunge + Chest supported row +Metcon Tuesday - Strength: Sumo Deadlift + Bench...
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Rob Martin
Jun 232 min read
Week 26 - 2024
Monday Front Squats EMOM x16 Min 1 - 16 DB Reverse lunge 15/10kg + Max toes to bar Min 2 - Rest Min 3 - 12 Thrusters 42.5/30kg Max Double...
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Rob Martin
Mar 301 min read
Week 14 -2024
We will be changing the booking system back over to team up if you have any problems please let us know All the Programming for CrossFit...
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Rob Martin
Feb 182 min read
Week 8 - 2024
Monday A1) Strict Press 8x2 A2) Chin ups 8x2 EMOM x 15 Min 1 - 5 Bar Muscle ups Min 2 - 10 DB Push press 22.5/15 Min 3 - 15/12 Calorie...
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Rob Martin
Feb 112 min read
Week 7 - 2024
Monday A1) Strict Press 7x3 A2) Chin ups 7x5 3 Rounds 400m run 21 Kettle bell swings 24/16kg 12 Pull ups Tuesday A1) Back squat 7x3 A2)...
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Rob Martin
Feb 42 min read
Week 6 - 2024
Monday A1) Strict Press 6x4 A2) Chin ups 5 x 5-10 EMOM x 15 Min 1 - 10-15 Toes to bar Min 2 - 12 STOH 50/35kg Min 3 - 15/12 Calorie bike...
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Rob Martin
Jan 282 min read
Week 5 - 2024
Monday A1) Strict Press 5x5 A2) Chin ups 5 x 5-10 3 Rounds 400m run 30 Wall balls 9/6kg 20 Alt DB Snatch 22.5/15 Tuesday A1) Back squat...
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Rob Martin
Jan 211 min read
Week 4 - 2024
Monday A1) Strict press 10-8-6-4-2 A2) Pull ups 5 x ? Every 4 minutes x 5 3 Wall walks 6 Shuttle runs 9 Shoulder to overhead 12 Toes to...
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Rob Martin
Jan 141 min read
Week 3 - 2024
Monday A1) Strict press 10-8-6-4-2 A2) Pull ups 5 x ? Jack 20 minute AMRAP 10 Push press 50/35kg 10 Kettlebell swings 24/16kg 10 Box...
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Rob Martin
Jan 71 min read
Week 2 - 2024
Monday A1) Seated Arnold press 8-8-8-8 A2) Ring chin up 4 x 6-8 EMOM x 15 Min 1 - 15 toes to rings Min 2 - 15 Push press Min 3 - 15/12...
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Rob Martin
Dec 31, 20231 min read
Week 1 - 2024
Monday Closed Tuesday Deadlift 10-8-6-4-2 EMOM x 20 Min 1 - 10 Deadlift Min 2 - 15 Wall balls Min 3 - 15/12 Calorie row Min 4 - 10...
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Rob Martin
Dec 26, 20231 min read
Week 52 - 2023
Monday Closed Tuesday Closed Wednesday A1) Bench press 5x8 A2) Ring rows 5x10 6 rounds Min 1 - Row Min 2 - Bike Min 3 - Ski Min 4 - rest...
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Rob Martin
Dec 17, 20231 min read
Week 51 2023
Monday A1) Bench press 8-8-8-8 A2) Ring Row 5 x 8-12 EMOM x 6 Min 1 - Dips Min 2 - Chin up EMOM x 10 Min 1 - Row Min 2 - Hang muscle...
581 views0 comments
Rob Martin
Dec 10, 20231 min read
Week 50 - 2023
Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 EMOM x 20 Min 1 - 15 Toes to rings Min 2 - 15 Push ups Min 3 - 15/12...
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Rob Martin
Dec 3, 20232 min read
Week 49 - 2023
Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 3 Rounds 2 minute AMRAP 4 DB Thrusters 22.5/15kg 6 Toes to bar 24 Double...
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Rob Martin
Nov 26, 20231 min read
Week 48 - 2023
Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 4 Rounds 3 minutes work 2 minutes rest 20/15 Calorie row 15 Burpees 10 DB...
441 views0 comments
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