Hansen
5 Rounds for time:
30 x Kettlebell Swings
30 x Burpees
30 x Situps
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!!!
Thursday 31 March 2011
Wednesday 30 March 2011
Wednesday 30 March
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Monday 28 March 2011
Tuesday 29 March
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Sunday 27 March 2011
Saturday 26 March 2011
Sunday 27 March
"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Friday 25 March 2011
Thursday 24 March 2011
Friday 25 March
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
Wednesday 23 March 2011
Tuesday 22 March 2011
Wednesday 23 March
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Monday 21 March 2011
Tuesday 22 March
"Bull"
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Sunday 20 March 2011
Monday 21 March
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Saturday 19 March 2011
Friday 18 March 2011
Saturday 19 March
"Weaver"
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Thursday 17 March 2011
Friday 18 March
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Friday 18 March
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday 16 March 2011
Thursday 17 March
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
Monday 14 March 2011
Saturday 12 March 2011
Sunday 13 March
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Friday 11 March 2011
Thursday 10 March 2011
Friday 11 March
With a continuously running clock do:
one pull-up the first minute
two pull-ups the second minute
three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
one pull-up the first minute
two pull-ups the second minute
three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Wednesday 9 March 2011
Thursday 10 March
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
Tuesday 8 March 2011
Wednesday 9 March
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
Monday 7 March 2011
Sunday 6 March 2011
Monday 7 March
Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps
Friday 4 March 2011
Thursday 3 March 2011
Friday 4 March
Dirty Dozen
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Wednesday 2 March 2011
Thursday 3 March
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
Tuesday 1 March 2011
Wednesday 2 February
"McCluskey"
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run the Green
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run the Green
Wednesday 2 February
"McCluskey"
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run the Green
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run the Green