CrossFit Greenlyn WOD Thursday 28/02

Clean
5 Rep Max build up
5-5-5-5-5

then
AMRAP 10min
5x 5m Shuffle
8 ring Dips

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CrossFit Greenlyn WOD Wednesday 27/02

Squat
1 rep Max build up
then
400m Run
20 Toes to Bar
10 Push Press (40/20)
3 Rounds

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CrossFit Greenlyn WOD Tuesday 26/02

SDLHP
3rep Max Build up

then
Death by:
1+ Box Jumps
1+ KB Swing (24/16)
Perform 1 rep of each 1st minute, 2 rep 2nd minute and so forth.
Try complete all 15 rounds.

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CrossFit Greenlyn WOD Monday 25/02

Push Jerk
5 rep max build Up 

then
Every Minute Perform the Following for 15minutes:
50m Row (lv10/8)
3x DL (100kg/40kg)
5 Push Ups (Palm Raising)
Complete all reps each round for score of 15 out of 15

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CrossFit Greenlyn WOD Saturday 23/02

10 Burpees

40 Sit Ups

20 Box Jumps

20 Pull Ups

30 push Ups (Palm Raising)

10 Ring Dips

40 Squats

5 Over the Box Burpees

50 Walking Alternating Lunges50 KB Swings (20/12kg)

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CrossFit Greenlyn WOD Friday 22/02

20min
5rep max OH Squat

then
Row 400/300/200/100
Pull Ups 4/8/12/16/20
(15min Limit)

CrossFit Greenlyn WOD Thursday 21/02

20min
Snatch 3rep max
then
 Break down the following exercises as needed to achieve:
150 Squats
5x100m Runs
75 Power Snatch 40/20
20min Limit

CrossFit Greenlyn WOD Wednesday 20/02

20min
Press - 3 rep

then
15MIN AMRAP
12 Situps12 Thrusters (20/10)
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CrossFit Greenlyn WOD Tuesday 19/02

20min
Front Squat 1rep max

then

200m Run
10 Ring Dips
20 Kb Swings

5 Rounds (20min Limit)
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CrossFit Greenlyn WOD Monday 18/02

20min
Clean

then
10/20/30 reps (15min Limit)
Burpee
Pull Ups
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Saturday 16th Feb Bootcamp (Official)

MODIFIED CINDY
5 Pull Ups
10 Push Ups
15 Squats
1rep+1 each round Clean and Jerk
10 Rounds (20 minute Limit)

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Here is our next Modified Cindy:

CrossFit Greenlyn WOD Friday 15/02

20min
Power Snatch Technique Practice

then

Tabata:
Row
Kettlebell Swing (24/16)
Push Ups

CrossFit Greenlyn WOD Thursday 14/02

20 Minutes of:

Every Odd minute: 30seconds of Wall Ball. 30 seconds Recovery
Every Even minute: 7 SDLHP. Rest the rest of the minuteYour Score: Total number of completed Wall Balls in the workout

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CrossFit Greenlyn WOD Wednesday 13/02

15 minute AMRAP (As many Rounds as Possible)

6 Burpees
12 Box Jumps
18 Kettlebell Swings
200m Run

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CrossFit Greenlyn WOD Tuesday 12/02

10 Pull Ups

20 Air Squats
30 Sit Ups

5 Rounds (10min Cap)


"CrossFit Greenlyn Grand Opening Today!"

Sat 9th Feb Bootcamp (Trial 7)

Bootcamp (Trial 7)

Warm Up:
10 Wall Balls
8 Push Ups
6 Squats
4 Pull Ups

Team Workouts Pairs100 shared Burpees
10 Pulls Ups by all
100 shared Box Jumps
10 Pull Ups by all

100 shared KB Swings
10 Pulls Ups
150 shared Leg Locked Sit Ups
200m Run/Walk by all


Time Limit 40min

Saturday 2nd February Bootcamp! (Trial 6)

Bootcamp (Trial 6)

Every minute at a Station Perform the Exercise at the station.
(once the exercise is finish rest for the rest of the minute)

Station 1:
8 reps Toes to Bar (Scaled as needed)

Station 2:
8 reps Pull Ups (Scale as needed)

Station 3:
8 rep KB Swings (8/12/16/20)

Station 4:
8 rep Wall Ball (7.5/5/2.5)

Station 5:
Row 200m

Round 1: Just perform each Station Exercise.
Round 2: Add 2 Burpee after each station.
Round 3: Add 2 Push Ups after Burpees.
Round 4+5: Add 2 Air Squats after the 2 Push Ups

Total time: 25 minutes

Elastic Band Full Body Stretch