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Dan Crisp Visits DC and brings some interesting Trousers!!!

Good Luck to all the CrossFit Athletes taking part in this weekends Regional

WOD

Run 400m
30-20-10
Power Clean (50/30)
Overhead Situps (20/10)
Run 400m

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>Big Thank you to all Athletes Judges and Supporters that made the weekend so special. Special mention to all those DC members that made the ‘Pilgrimage’ up North to Support Coach Andy. Andy Finished 18th overall after a dismal start in the first WOD.

Big Congratulations to Dafydd Dennis of CrossFit Cardiff for finishing 10th and Adam Shackell from CrossFit Bath in 12th.

GOOD JOB

Coach Andy and his Pain Face

WOD

A] 6 Rounds
     5KBS (32/20)
     25m Sprint

B] 5 Rounds
     200m
     10 Squat Clean
     5 HSPU

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>

Dragons on Tour

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>Keeping you in suspense

A] 3 Rounds
     Max Distance 6 Broad Jumps

B]21-15-9
    Power Snatch (45/25)
    Ring Push Ups

C] 30 Hollow Rocks
     30 Vertical SitUps

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>THERE IS NO CLASS TONIGHT

Morning is on as USUAL

WOD WILL BE ON THE BOARD!

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>A] Strict Press

     3,3,3

B] 1km Run
     10-1 KBS (32/20)
     1- 10 Box Jump (30/24)
     1km Run

C] REST!!!!

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A]   Farmers Carry
       3 X 2 Laps

B]   2 Rounds For Time:
      10 Clap Press-ups
      15 Burpees onto Plate
      20 Hang Power Cleans
      25 Air Squats
      30 T2R
      50 Double Unders

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A] Sumo Deadlift
           5×3

B] 15-12-9
     Thruster @55kg
     Dead Hang Pull Up (no Kip)

C] 100 Med Ball Twist (9/5)
        35 Vertical Situps

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>Looking for interest in the UK Open in Manchester 30th July all levels welcome. Chat to Andy for more details.

A] Split Jerk
      8,8,8

B] 20 minute Amrap
     5 Box Jump (30″/24″)
     10 Press Ups (HOG)
     15 T2B

C] Weighted Planks
      1minute Hold x 3

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>A] Overhead Squat
      5,5,5+

B] 5min Amrap
     3 Power Snatch (45/25)
     6 Burpees over Bar
     9 vertical jump
   
    5min rest

C] 5min Amrap
     6 Snatch (45/25)
     9 Burpees
    12 Tuck Jumps

    5min Rest

D]  5min Amrap
      9 power Snatch (45/25)
     12 burpees to Pull up bar
     15 Double Unders

     Rest

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