Raw Edge Fitness
P: 0417 173 626
Unit 6-7, 44 Buckingham Drive
Wangara WA 6065
trainer@rawedgefitness.com
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Saturday 31st March 2012

30/3/2012

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"TEAM WOD"

SUNDAY SESSION - DARCH Tavern 6.30pm onwards
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Friday 30th Match 2012

30/3/2012

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SKILLS

Ring Dips

After Sunday session make sure to get on down to the Darch for a post CrossFit Open get together.

No OLYMPIC LIFTING this Saturday. Next week, new times for Oly Lifting is 9.30am
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Thursday 29th March 2012

29/3/2012

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WOD:
5 Rounds for time of:
5 x Squat Cleans (65/45kg)
7 x Dips
9 x Renegade Rows (12.5/8kg)

Rest 3 mins then complete:

5 x 200m Sprints
Record time for each.

Good luck to Sue this weekend in Melbourne competing in the Tough Mudder.
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Wednesday 28th March 2012

28/3/2012

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WOD:
15 x KB Swings (24/16kg)
1 x Burpee
Descending KB Swings to 1 and
ascending Burpee's to 15

No Oly Lifting this Saturday. Back to normal next week but at 9am.
SUNDAY - Dinner after the session at the Darch to celebrate the end of the OPEN and the great efforts and results of you guys.  
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Tuesday 27th March 2012

26/3/2012

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"BENCH MARK TUESDAY"

'REX BASELINE'
500m Row
40 x Squats
30 x Situps
20 x Push Ups
10 x Pull Ups

THIS WEEK:
BOOTCAMP: All week at the gym, morning and arvo guys.
OLY LIFTING:
Saturday Morning 1030hrs
STRENGTH:
Cycle 4 Week 2
SKILLS:
Snatch Balance
TOUGH MUDDER SQUAD: TBA - More on this shortly 
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Monday 26th March 2012

26/3/2012

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STRENGTH:
Deadlift 5 x 5

WOD:
21,15,9 of

Deadlift (100/70kg)
Overhead Lunge Walk (20/10kg)
Jumping Squats (30/20kg)

Well done to all who completed the CrossFit Open WODS. A great effort by all with some excellent results and achievements. Being the first OPEN for a lot of you there can only be bigger and better in store next time.

We wait now for the final results to see how we went overall, but whatever it may be congrats people, it has been a pleasure watching you give it your all.
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Sunday 25th March 2012

25/3/2012

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CROSSFIT GAMES WOD 12.5
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Saturday 24th March 2012

25/3/2012

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AMRAP 15 mins of:

100m Sandbag Run
10 x Power Snatch (40/30kg)
10 x HRPU


Remember last opportunity tomorrow afternoon and Monday morning for 12.5. Amazing results and efforts so far with all that hard work on pull ups paying off. Great work people.

If you can get on down Sunday at 4pm to see our athletes in action.
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Friday 23rd March 2012

22/3/2012

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SKILLS
Skin the Cat
Front Lever

Great effort by those who attempted 12.5 yesterday. Keep up the hard work guys. Nearly there.

OLY LIFTING - Saturday 10.30am
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Thursday 22nd March 2012

21/3/2012

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"TABATA"
8 Rounds, 20 seconds work, 10 seconds rest of:
SDHP (24/16kg)
Up and Overs
Dead Bugs
Single Unders

12.5 LAST WOD Guys!!!

Don't forget Oly Lifting Saturday at 1030hrs.

REX would also like to welcome Eric from San Diego - CrossFit San Elijo, who has been training with us for the last couple of days. Hope you enjoy your time in Perth mate.
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