crossfittairona.com

CrossFit Tairona | True Grit

August 6th, 2015. 50 dead lift (90/85% 1RM). 100 DB step ups (24/9kg). August 5th, 2015. August 4th, 2015. 10 rounds of (25 min time cap). 5 shoulder press (40/30kg). 150m sand bag run (23/15kg). August 3rd, 2015. 10 alt. DB power snatch (15/9kg). AMRAP in 7 min. Max reps of burpees. July 31st, 2015. Dead lift (70/65% of 1RM). July 30th, 2015. In 19min try to complete. 21 box jumps (61/45cm). July 29th, 2015. 20 front squats (45/35kg)*. July 28th, 2015. AMRAP in 14 min. July 27th, 2015. EMOM for 14 min.

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CrossFit Tairona | True Grit | crossfittairona.com Reviews

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August 6th, 2015. 50 dead lift (90/85% 1RM). 100 DB step ups (24/9kg). August 5th, 2015. August 4th, 2015. 10 rounds of (25 min time cap). 5 shoulder press (40/30kg). 150m sand bag run (23/15kg). August 3rd, 2015. 10 alt. DB power snatch (15/9kg). AMRAP in 7 min. Max reps of burpees. July 31st, 2015. Dead lift (70/65% of 1RM). July 30th, 2015. In 19min try to complete. 21 box jumps (61/45cm). July 29th, 2015. 20 front squats (45/35kg)*. July 28th, 2015. AMRAP in 14 min. July 27th, 2015. EMOM for 14 min.

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4 nutrition

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search for,class timetable,what is crossfit,nutrition,about us,testimonials,policies and procedures,meet your trainers,posted,by rachel,filed under wod,for time,50 wall balls,1km run,50 slam balls,10 pull ups,amrap in 15min,1 min rest,6 rounds of,tabata

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CrossFit Tairona | True Grit | crossfittairona.com Reviews

https://crossfittairona.com

August 6th, 2015. 50 dead lift (90/85% 1RM). 100 DB step ups (24/9kg). August 5th, 2015. August 4th, 2015. 10 rounds of (25 min time cap). 5 shoulder press (40/30kg). 150m sand bag run (23/15kg). August 3rd, 2015. 10 alt. DB power snatch (15/9kg). AMRAP in 7 min. Max reps of burpees. July 31st, 2015. Dead lift (70/65% of 1RM). July 30th, 2015. In 19min try to complete. 21 box jumps (61/45cm). July 29th, 2015. 20 front squats (45/35kg)*. July 28th, 2015. AMRAP in 14 min. July 27th, 2015. EMOM for 14 min.

INTERNAL PAGES

crossfittairona.com

1

CrossFit Tairona | WOD 25/7/15

http://www.crossfittairona.com/wordpress/wod-25715

July 24th, 2015. Laquo; Previous Post.

2

CrossFit Tairona | NUTRITION

http://www.crossfittairona.com/wordpress/nutrition

April 9th, 2014. 60 minutes – $80 (includes handouts, measurements and food diary analysis for the following two weeks). 30 minutes – $50 (includes food diary analysis). Weekly food diary analysis:. 25 per week, $40 for two weeks, $60 monthly. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. And so begins the CrossFit ideology of fitness in 100 words by Coach Glassman, founder of CrossFit. How does it work?

3

CrossFit Tairona | WOD 28/7/15

http://www.crossfittairona.com/wordpress/wod-28715

July 27th, 2015. EMOM for 14 min. Even number: 20 wall balls (9/6kg). Odd number: 200m run. In 6 min try to complete. Laquo; Previous Post.

4

CrossFit Tairona | Class timetable

http://www.crossfittairona.com/wordpress/class-timetable

April 6th, 2012. 12pm – INTRO. All classes are by pre booking only maximum of three members per class. Times are flexible – if the above times don’t suit you please contact us. One to one sessions available please contact us to discuss times. All potential members must first complete an introductory session. We make fitness accessible for everyone no experience or exercise background needed. All are welcome, including those with injuries. 3 sessions weekly – $20 each. Twice weekly – $25. These are perfec...

5

CrossFit Tairona | WOD

http://www.crossfittairona.com/wordpress/category/wod

For time 12-9-6 Thrusters (45kg) Pull ups -3min rest- For time 15-12-9 Thrusters Pull ups -90 secs rest- 12-9-6 Thrusters Pull ups. Power Clean -15min cap- 3-3-3-3-3-3-3 -1min rest- Strict Muscle Up 5 x Max reps Rest 1 minute between efforts. Every 3 min (30 min) 12 Cal. Row 12 Dead lifts (80/60kg) 12 Deficit Push Ups. 10RFT Row 10 calories 10 pull ups. TABATA SDHP (42/30kg) 1600m run TABATA Ring dips In 4 min Max reps AKbS (24kg). Back squat -13 min cap- 7×3 For time 50 burpee pull ups.

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August 6th, 2015. 50 dead lift (90/85% 1RM). 100 DB step ups (24/9kg). August 5th, 2015. August 4th, 2015. 10 rounds of (25 min time cap). 5 shoulder press (40/30kg). 150m sand bag run (23/15kg). August 3rd, 2015. 10 alt. DB power snatch (15/9kg). AMRAP in 7 min. Max reps of burpees. July 31st, 2015. Dead lift (70/65% of 1RM). July 30th, 2015. In 19min try to complete. 21 box jumps (61/45cm). July 29th, 2015. 20 front squats (45/35kg)*. July 28th, 2015. AMRAP in 14 min. July 27th, 2015. EMOM for 14 min.

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