1-1-1-1-1 Shoulder Press (Max Lift)
3-3-3-3-3 Push Press (Max Lift + 10%)
5-5-5-5-5 Push Jerk (Max Lift + 20%)
We are Andover's premier strength and conditioning facility. Over the past 3 years we have brought elite strength and conditioning to the masses following the CrossFit ethos. Our workouts are hard, effective, challenging and fun. Our coaches are knowledgable, friendly and hungry for you to succeed and our members will embrace you as a fellow CrossFitter from the word 3-2-1 GO!!!
Friday 30 April 2010
Wednesday 28 April 2010
Tuesday 27 April 2010
Wednesday 28 March
Jason
For time
100x Squats
5x Muscle-ups
75x Squats
10x Muscle-ups
50x Squats
15x Muscle-ups
25x Squats
20x Muscle-ups
For time
100x Squats
5x Muscle-ups
75x Squats
10x Muscle-ups
50x Squats
15x Muscle-ups
25x Squats
20x Muscle-ups
Monday 26 April 2010
Tuesday 26 April
5 rounds, 25-20-15-10-5x reps
KB swings (24kg/16kg)
Push-ups
BB Floor wipers (60kg/40kg)
KB swings (24kg/16kg)
Push-ups
BB Floor wipers (60kg/40kg)
Sunday 25 April 2010
Monday 25 April
CrossFit Total
1 x Squat
1 x Shoulder Press
1 x Deadift
Add weights for total
For those who have done the CrossFit total
5 rounds
5x Hang power snatch (115#/75#)
15x Overhead squat
1 x Squat
1 x Shoulder Press
1 x Deadift
Add weights for total
For those who have done the CrossFit total
5 rounds
5x Hang power snatch (115#/75#)
15x Overhead squat
Friday 23 April 2010
Thursday 22 April 2010
Friday 23 April
1 round
All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m
All lifts performed with empty 45# bar
Run 400m
40x Back squats
40x Front squats
40x Overhead squats
Run 400m
40x Shoulder press
40x Push press
40x Push jerks
Run 400m
40x Hang power cleans
40x Hang power snatch
Run 400m
Wednesday 21 April 2010
Tuesday 20 April 2010
Wednesday 21 April
Tabata Something Else
32 consecutive tabata intervals
(20 seconds work 10 seconds rest)
8 x Pull Ups
8 x Press Ups
8 x Sit Ups
8 x Squats
Count each rep for your total score
32 consecutive tabata intervals
(20 seconds work 10 seconds rest)
8 x Pull Ups
8 x Press Ups
8 x Sit Ups
8 x Squats
Count each rep for your total score
Monday 19 April 2010
Sunday 18 April 2010
Monday 19th April
Cindy
5 Pull Ups
10 Press Ups
15 Squats
We will be working on developing the 9 basic moves of CrossFit over the next 2 weeks before initialising our Foundation Courses.
LET THE TRAINING BEGIN!!!!!!
5 Pull Ups
10 Press Ups
15 Squats
We will be working on developing the 9 basic moves of CrossFit over the next 2 weeks before initialising our Foundation Courses.
LET THE TRAINING BEGIN!!!!!!