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7 Steps To Eating Clean

The 9 Best Tips For A Better Nights Sleep

Iron Deficiency – Is it making your CrossFit workouts harder?

6 Proven Tips To Fix Your Running Technique

10 Tips For Managing Stress And Fatigue

Vault Performance - CrossFit 224 - Melbourne CBD

Friday 170818

CrossFit Open Strength/Technique Front Squat – (85%/4)5 Conditioning 3 RFT: 500m Row 12 Burpees 21 Box Jumps (24/20) Performance/Fitness Conditioning 3 RFT: 500m Row 12 Burpees 21 Box Jumps (24/20) Strength/Technique 5 x 4 Front Squats

Thursday 170817

CrossFit Open “Ball and Chain” 2 Rounds: 25 Deadlifts (85/60) 50 Wallballs (20/14) 50/35 Calorie Bike Performance “Ball and Chain” 2 Rounds: 25 Deadlifts (70/50) 50 Wallballs (20/14) 50/35 Calorie Bike Fitness “Ball and Chain” 2 Rounds: 25 Deadlifts (60/40) 50 Wallballs (14/10) 50/35 Calorie Bike If not biking today, complete one of the following: […]

Wednesday 170816

CrossFit Open/Performance “Chiquitas” 15-10-5 Kettlebell Swings (32/24) Toes to Bar -then- 800 Meter Wreckbag Run (20/15) -then- 5-10-15 Kettlebell Swings (32/24) Toes to Bar Fitness “Chiquitas” 15-10-5 Kettlebell Swings (24/16) Toes to Bar -then- 800 Meter Weighted Run (20/15) -then- 5-10-15 Kettlebell Swings (24/16) Toes to Bar CrossFit have just posted all events to YouTube […]

Tuesday 170815

CrossFit Open “Freedom Trail” AMRAP 3 21/15 Calorie Row 21 Bar Over Burpees Max Thrusters (35/25) Rest 3:00 AMRAP 3 18/12 Calorie Row 18 Bar Over Burpees Max Thrusters (45/30) Rest 3:00 AMRAP 3 15/10 Calorie Row 15 Bar Over Burpees Max Thrusters (52.5/35) Rest 3:00 AMRAP 3 12/8 Calorie Row 12 Bar Over Burpees […]

Monday 170814

CrossFit Open/Performance EMOM 10 1 Clean and Jerk (climbing) -then- “Jump Street” 3 Rounds: 400 Meter Run 15 Clean and Jerks (52.5/35) 75 Double Unders Fitness EMOM 10 1 Clean and Jerk (climbing) -then- “Jump Street” 3 Rounds: 400 Meter Run 15 Clean and Jerks (45/30) 150 Single Unders

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Tag: paleo. vault performance

Chicken, Dinner, Lunch, Paleo, Snack

Paleo Chicken Soup

Paleo – the serves are up to you It doesn’t look pretty, but man it is good. Using a whole … Continue reading Paleo Chicken Soup

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