CrossFit Jervis Bay

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CrossFit Jervis Bay — Wed, 22 May 2013 15:00:21 +0000

PARTNER WOD

1000M ROW - PARTNER HOLDS MED BALL OVERHEAD

50 PARTNER WALL BALLS

50 PARTNER SIT UPS WITH WALL BALL THROW BETWEEN

50 PARTNER PUSH UPS

50 SLAMBALLS - PARTNER HOLDS PLANK

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CrossFit Jervis Bay — Tue, 21 May 2013 15:00:59 +0000

FOR TIME:

RUN 400M

20 RING DIPSstrong>

30 SHOULDER TO OVERHEAD 60KG

40 BURPEE OVER BARS

20M WALKING LUNGE WITH BARBELL IN RACK POSITION

RUN 200M

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CrossFit Jervis Bay — Mon, 20 May 2013 15:00:33 +0000

WORK ON HANDSTAND HOLDS FOR 7 MINS

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4 X 3MIN AMRAPS

7 BOX JUMPS 24"

8 PULL UPS

2 DEADLIFT 120KG

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CrossFit Jervis Bay — Sun, 19 May 2013 15:00:37 +0000

STRENGTH

EMOM FOR 10 MINS

4 SQUAT CLEANS @ 80% BODY WEIGHT

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BEEP TEST

20M SHUTTLE

WORKING BEE ON TODAY 8AM - 10AM

CrossFit Jervis Bay — Sat, 18 May 2013 15:00:42 +0000

REST DAY

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CrossFit Jervis Bay — Fri, 17 May 2013 15:00:36 +0000

12 MIN AMRAP

15 PULL UPS

9 HANG SNATCH 60KG

1 ROPE CLIMB

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CrossFit Jervis Bay — Thu, 16 May 2013 15:00:53 +0000

WOOD

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

FOR TIME:

5 Rounds of:

Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

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CrossFit Jervis Bay — Wed, 15 May 2013 15:01:08 +0000

STRENGTH

7 MINS TO FIND 1 RM POWER CLEAN

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4 ROUNDS FOR TIME OF:

12 WALL BALLS

10 SHOULDER TO OVERHEAD 50KG

9 TOES 2 BAR

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CrossFit Jervis Bay — Tue, 14 May 2013 15:00:56 +0000

STRENGTH

OVERHEAD SQUAT

5-5-5-3-3

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EVERY 2 MINS FOR 6 ROUNDS COMPLETE:

SPRINT 200M

10 K/B SWINGS @ 32KG

5 BOX JUMPS

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CrossFit Jervis Bay — Mon, 13 May 2013 15:00:30 +0000

SKILL

MUSCLE UP PROGRESSION

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3 ROUNDS FOR TIME OF:

10 CLEAN AND JERKS @ 60KG

RUN 400M

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CASH OUT

50 BURPEES FOR TIME