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CrossFit CrossAxed – CrossFit It’s the day after the Christmas Party! Hopefully everyone made it home safely and managed to survive Sunday. Get ready for a spicy week ahead, kicking off with a barbell complex. Warm-up (No Measure) 3 Sets: 10 steps Spiderman lunge 30s Deadbug 10 Kossack squats 5 Barbell Squats 5 Barbell Press …

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CrossFit CrossAxed – CrossFit Rest day, get some water in and recover from the Christmas Party!

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CrossFit CrossAxed – CrossFit (No Measure) 3 Rounds 100m Run 10 Kettlebell Deadlifts 5 Strict Pull-ups (or ring rows) Metcon (AMRAP – Rounds and Reps) 20min AMRAP Alternating rounds with a partner 21 Double Unders 12 Kettlebell Swings 24/16kg 9 Burpees 100m Run Extra Credit Isabel (Time) For Time: 30 Snatches, 135# / 95#

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CrossFit CrossAxed – CrossFit (No Measure) 3 Rounds Jog 100m 10 Abmat Sit-ups 10 Ring Rows Metcon (Time) 4 rounds for time of: 50 Calorie row 40 GHD sit-ups 30 Pull-ups Barbell Clean and Jerk (2) Build to a 2rm T&G Power Clean and Push Jerk (no reset, work on moving from clean catch straight …

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CrossFit CrossAxed – CrossFit (No Measure) In pairs, swapping each round: Row 100m while partner does air squats Row 100m while partner does barbell press Row 100m while partner does barbell good mornings Metcon (3 Rounds for reps) 1x body-weight back- squat ladder Rest 5 minutes 0.75x body-weight push-press ladder Rest 5 minutes 1.5x body-weight …

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CrossFit CrossAxed – CrossFit (No Measure) 3 Rounds 10 Arm rotations 10m Walking Lunge 10 Banded Good Mornings 100m Jog Metcon (Time) 4 rounds for time of: 50 Air Squats 40 Hip Extensions 30 Push-ups Barbell Clean (1-1-1-1-1) Clean complex 1-1-1-1-1 Hi Hang Clean Hang Clean Full Clean Extra Credit Grace (Time) For Time: 30 …

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CrossFit CrossAxed – CrossFit (No Measure) Run 300m -Then- 3 Rounds 10 Medicine ball deadlifts 10 Medicine ball front squats 10 Medicine ball hang squat cleans Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 40/30kg thrusters, 5 reps 40/30kg hang power cleans, 7 reps 40/30kg sumo deadlift …

071215

CrossFit CrossAxed – CrossFit Sprint Prep (CrossFit CrossAxed) (No Measure) 10 Leg swings 10 Walking lunges with high knee 10 Calf pumps Run 100m 30m High knee jog 30m High heel jog 30m High knee skips 5 Broad jumps 3x 10m Bounds 3x 15m Flying starts Metcon (10 Rounds for time) 10x 100m Sprint Barbell …

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CrossFit CrossAxed – CrossFit Rest Day Get out and enjoy the Aussie Summer, you will be surprised how a walk in the bush or a dip in the ocean will make your body and mind feel refreshed.

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CrossFit CrossAxed – CrossFit 1 week to go until the Christmas Party!! 5pm kick off here next Saturday. BYO Drinks, $5 in the jar at reception for food. Live music from 6pm and partying until late. Kids welcome but gym itself will be locked tight so they won’t have access to the kids area, partners …