Raw Edge Fitness
P: 0417 173 626
Unit 6-7, 44 Buckingham Drive
Wangara WA 6065
trainer@rawedgefitness.com
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Friday 29th June 2012

28/6/2012

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SKILLS

Turkish Getup

OPEN GYM - Catch up on any sessions you missed this week or complete the WOD.
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Thursday 28th June 2012

27/6/2012

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CARDIO
3 x 250m Row & Carpark Run
Work Rest Ratio 1:1

STRENGTH
Back Squat 1,1,1,1,1,1

WOD - HQ 7
7 Rounds for time of;
7 x HSPU
7 x Thrusters (60/40kg)
7 x KTE
7 x Deadlift (110/80kg)
7 x Burpees
7 x KB Swing (32/24kg)
7 x Pull Ups

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Wednesday 27th June 2012

27/6/2012

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CARDIO
Shuttle Run 5 x 10 x 10
Work Rest Ratio 1:2

STRENGTH
Power Clean 1,1,1,1,1,1

WOD 1
21,15,9 of;
Deadlift (100/70kg)
HSPU
Wall Balls (10/6kg)

WOD 2
AMRAP 8 mins of;
3 x MUP's
9 x KB Press (20/16kg)
15 x T2B

No OLY LIFTING this week. Aimee and Brian are competing this Sunday at the Midland Speed Dome in the WWA State Weighlifting Championships.
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Tuesday 26th June 2012

25/6/2012

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CARDIO:
3 x 500m Row
1:1 Work/Rest Ratio

STRENGTH:
Deadlift 1,1,1,1,1,1

BENCH MARK WOD
'CINDY'
5 x Pull Ups
10 x Push Ups
15 x Squats

Welcome back big Mike.
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Monday 25th June 2012

24/6/2012

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CARDIO
4 x 400m Runs
Work / Rest Ratio 1:1
Record Time on Each

STRENGTH
FRONT SQUAT 1,1,1,1,1,1

WOD 1
3 Rounds of;
30 x HRPU
20 x Dumbbell Thruster (20/15kg)
10 x V Ups

WOD 2
10 - 1 & 1 - 10 of;
Pull Ups
HSPU
At the end of each HSPU complete
10 x GHS SU alternating with GHD BE 

Great job by Janelle and Ange at the 2nd day of the THROWDOWN. Ange finished 5th and Janelle finished 7th in their respective categories
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Sunday 24th June 2012

24/6/2012

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REST DAY

No training today guys after the Throwdown from yesterday.

For those that wish to train complete the following;

10 x 200m Run
Work/Rest Ratio 1:1

Once runs complete, rest 5 minutes then

5 rounds for time of;

5 x Burpee Broadjump
10 x Situps
20 x Squats

Great effort by our guys yesterday at the throwdown.
Two of our girls got through to day 2.
Well done to Janelle and Ange. Good luck girls and give it your all.

Will get some results of placings up in the next couple of days.
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Saturday 23rd June 2012

24/6/2012

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PRIMAL THROWDOWN

All the best to our athletes competing.
Enjoy the day and get into the WA CrossFit community

Go REX!!
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Friday 22nd June 2012

21/6/2012

3 Comments

 
SKILLS

Hang Power Snatch

PRIMAL THROWDOWN Tomorrow - 7.15am to register people.
Athlete briefing 1st WOD at 7.45am
1st WOD Starts at 0800hrs
LOCATION - Curtin Stadium in Bentley.
Check the map out here
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3 Comments

Thursday 21st June 2012

21/6/2012

2 Comments

 
STRENGTH
Unload Week
Strict Press @ 40,50 & 60%

WOD 1
3 Rounds for time of;
7 x Power Clean (60/40kg)
14 x Wall Balls (10/6kg)
21 x KB Swings (24/16kg)

WOD 2
2 mins for max reps of;
Double Unders
Cal Row
Burpees
HRPU
30 sec transition between each

Huge congratulations to Riley Morton on being award Cross Country Champion!! Well done Riley!
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Wednesday 20th June 2012

20/6/2012

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STRENGTH
Unload Week-Back Squat @ 40,50 & 60%
Weighted Dips 5 x 5

WOD 1
AMRAP 10 mins of;
7 x Deadlifts (130/90kg)
5 x Dumbbell Thrusters (20/12.5kg)
3 x Wall Climbs

WOD 2
25,20,15,10,5 of
Pull Ups
Push Press (50/35kg)
Burpees

OLY LIFTING TOMMORROW NIGHT AT 6PM
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