Author Archives: Corey

Thursday 9th October ‘14 Rest DAY @ CF+

Thursday 9th October ‘14 Rest DAY @ CF+ *Notice: Summer schedule started.   A] MAZES BIRTHDAY MONSTER MASH UP With a 45minute continuous running clock perform – *0.00 – 15.00 – 3 – 6 – 9 – 12 – 15reps for time of: -KBS 24/16kg -HSPU -Lateral Burpees over bell Sprint 100m *15.00 – 30.00 – For time of: 50 … Continue reading

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Wednesday 8th October ‘14

Wednesday 8th October ‘14 *Notice: Summer schedule started. A] Warm up Every 30seconds for 6 minutes perform: Odds = 20second HS Hold Evens = 10 Hollow rocks B] RAW Strength Perform 6 x 2reps of: -Strict press @85/90% 1RM C] Conditioning For time of: -90 Double Unders -30 Burpees over bar -30 Power Snatches 40/30kg D] After Party -MIDLINE- Perform … Continue reading

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Tuesday 7th October ‘14

Tuesday 7th October ‘14 *Notice: Summer schedule start today. – CrossFit plus – A] BB Gymnastics Perform 5 sets of: -2 Hang Clean + 1 Clean. *Notes: start @ 65% and build to a MAX of the day *Rest 90 seconds – B] RAW Strength Perform 6 x 2reps of: -Back squat @85/90% 1RM C] Conditioning 4 rounds for time … Continue reading

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Friday 7th November ’14

Friday 7th November ’14   A] Strength EMOM for 4minutes perform: -5 Ring dips + 7 KBS 24/16kg B] RAW Strength Perform 6 x 6reps of: -Deadlift @65% 1RM *Notes: fast but perfect form, no rounding of the back. C] Conditioning AMRAP 16minutes of: Bench press, 12reps 60/40kg -21 strict pull ups Find a style (grip) of strict Pull Up … Continue reading

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Monday 6th October ‘14

Monday 6th October ‘14 CrossFit Plus. Open session tomorrow 0900 – 0930 L2 ONLY (Strength) 0930 – 1030 L1 & 2 conditioning. All CrossFit Plus members welcome.   *Notice: Summer schedule start tomorrow, Tuesday 7th. – CrossFit plus –       Happy BIRTHDAY Dan Enjoy… – CrossFit Plus –   A] Conditioning “Riley” For time of: Run 1.5 miles … Continue reading

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Sunday 5th October ‘14 -REST-

Sunday 5th October ‘14 -REST- *Remember TEAM the BOX will be CLOSED tomorrow Due to the long weekend. Please read the post for full details. *Summer schedule start Tuesday 7th October ‘14   Happy BIRTHDAY Tina Enjoy… – CrossFit Plus – Work a weakness Mobility WOD…..
 “Every human being should be able to perform basic maintenance on themselves. You know … Continue reading

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Saturday 4th October ‘14

Saturday 4th October ‘14 *Remember TEAM the BOX will be closed on Monday 6th Oct Due to the long weekend. Please read the post for full details. *Summer schedule start Tuesday 7th October ‘14 – CrossFit plus –   CrossFit Plus super Saturday mash up With a continuous running clock perform: *0.00 – 10.00 – 3 rounds for time of: … Continue reading

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Friday 3rd October ‘14 Friday night at the movies

Friday 3rd October ‘14 Friday night at the movies   *Remember TEAM the BOX will be closed on Monday 6th Oct due to the long weekend. Please read the post for full details. *Summer schedule start Tuesday 7th October ‘14 – CrossFit plus –   0700, CrossFit Plus super Saturday mash ups. See you all then    

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Friday 3rd October ‘14

Friday 3rd October ‘14   *Remember TEAM the BOX will be closed on Monday 6th Oct due to the long weekend. Please read the post for full details. *Summer schedule start Tuesday 7th October ‘14 – CrossFit plus –   A] RAW Strength Perform 5 x 3reps of: -Front squat @80% 1RM   B] Conditioning 21-15-9 reps for time of: … Continue reading

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Thursday 2nd October ‘14 Rest DAY @ CF+

Thursday 2nd October ‘14 Rest DAY @ CF+   *Remember TEAM the BOX will be closed on Monday 6th Oct due to the long weekend. Please read the post for full details. *Summer schedule start Tuesday 7th October ‘14 – CrossFit plus –   A] Conditioning Partner WOD AMRAP 30minutes of: -6 C2B pull-ups -12 Abmat sit-ups -18 Wall balls … Continue reading

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