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!!!
Monday 28 February 2011
Sunday 27 February 2011
Monday 27 February
3 rounds of 1 minute each
Wall Ball squat
Sumo deadlift high pull (40kg/30kg)
Box jump
Push press (40kg/30kg)
Row (calories)
Count total reps for score.
Rest 1 minute between rounds
Friday 25 February 2011
Thursday 24 February 2011
Friday 25 February
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Wednesday 23 February 2011
Thursday 24 February
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
Tuesday 22 February 2011
Monday 21 February 2011
Tuesday 22 february
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Sunday 20 February 2011
Monday 21 February
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Sunday 20 February
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads per lift.
Friday 18 February 2011
Saturday 19 February
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Thursday 17 February 2011
Wednesday 16 February 2011
Thursday 17 February
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Tuesday 15 February 2011
ALC Competition 13 Feb 2011
Bike 2 miles
40 x 40kg Bench Press
40 x 20kg Shoulder Press
Row 800m
30 x Press Ups30 x Squat Thrusts
30 x Sit ups
8 x Shuttles (500m est)
Monday 14 February 2011
Tuesday 15 February
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Friday 11 February 2011
Thursday 10 February 2011
Friday 11 February
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Thursday 10 February
Set up 3 cones 20m apart, start WOD at center cone
20-40-20m shuttle run
8x KB swings (72#)
16x Push-ups
Tuesday 8 February 2011
Wednesday 9 February
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps
Monday 7 February 2011
Sunday 6 February 2011
Saturday 5 February 2011
Thursday 3 February 2011
Wednesday 2 February 2011
Tuesday 1 February 2011
Wednesday 2 February
60 kg Thruster, 15 reps
15 kg weighted Pull-up, 15 reps
40kg Thruster, 21 reps
10 kg weighted Pull-up, 21 reps
20kg Thruster, 36 reps
36 Pull-ups