Run 400m
3 rd Cindy
Run 800m
3 x Cindy
Run 1k
3 x Cindy
Run 800m
3 x Cindy
Run 400
3 Rd Cindy
Results
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!!!
Sunday 31 July 2011
Saturday 30 July 2011
Sunday 31 July
Competition TIME!!!
Event 1:
5 minute AMRAP
21-15-9
Bar facing Burpees
Thrusters (30/20)
Event 2:
Truck Pull / Shoulder 2 Overhead
In five minutes you must pull a 2 tonne truck 70m then establish a 1 rep max shoulder press, push press or push jerk.
Event 3:
7 minute AMRAP
7 x Deadlift (120/60)
Run 70m
14 Overhead Squats (30/20)
21 Double Unders
Run 70m
Event 4:
The Chipper (15 minute AMRAP)
Run 400m (Will only be performed at the start)
15 x HSPU /Press Ups
15 x Thrusters (40/20)
15 x Situps
15 x Power Snatches (40/20)
15 x Air Squats
15 x Sumo Deadlift High Pull (40/20)
1 x Rope Climb
Should you complete the chipper
AMRAP= As Many Reps As Possible
We will have scaling options available on the day however should you scale then you will automatically drop below the last placed Rx (as recommended) Athlete.
Event 1:
5 minute AMRAP
21-15-9
Bar facing Burpees
Thrusters (30/20)
Event 2:
Truck Pull / Shoulder 2 Overhead
In five minutes you must pull a 2 tonne truck 70m then establish a 1 rep max shoulder press, push press or push jerk.
Event 3:
7 minute AMRAP
7 x Deadlift (120/60)
Run 70m
14 Overhead Squats (30/20)
21 Double Unders
Run 70m
Event 4:
The Chipper (15 minute AMRAP)
Run 400m (Will only be performed at the start)
15 x HSPU /Press Ups
15 x Thrusters (40/20)
15 x Situps
15 x Power Snatches (40/20)
15 x Air Squats
15 x Sumo Deadlift High Pull (40/20)
1 x Rope Climb
Should you complete the chipper
AMRAP= As Many Reps As Possible
We will have scaling options available on the day however should you scale then you will automatically drop below the last placed Rx (as recommended) Athlete.
Thursday 28 July 2011
Wednesday 27 July 2011
Tuesday 26 July 2011
Monday 25 July 2011
Tuesday 26 July
Sunday 24 July 2011
Saturday 23 July 2011
Saturday / Sunday 23/24 July
Thursday 21 July 2011
Friday 22nd July
Wednesday 20 July 2011
Thursday 21st July WOD
Tuesday 19 July 2011
Wednesday 20 July
Complete 7 rounds:
3 Deadlifts
3 Hang Power Cleans
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.
Results
3 Deadlifts
3 Hang Power Cleans
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.
Results
Monday 18 July 2011
Tuesday 19th July
Monday 18 July
Sunday 17 July 2011
Sunday 17 July
100 Double unders
21 - 15 - 9
Front Barbell Burpee's
Turkish Get ups 15kg/10kg Barbell
100 Double unders
21 - 15 - 9
Front Barbell Burpee's
Turkish Get ups 15kg/10kg Barbell
100 Double unders
Friday 15 July 2011
Saturday 16 July
5 Rds
10 x Clapping Press Ups
15 x Box Jumps
10 x KB Swings (32/24)
25 x Sit Ups
100m Sprint
10 x Clapping Press Ups
15 x Box Jumps
10 x KB Swings (32/24)
25 x Sit Ups
100m Sprint
Thursday 14 July 2011
Friday 15 July
Wednesday 13 July 2011
Tuesday 12 July 2011
Monday 11 July 2011
Tuesday 12 July
Sunday 10 July 2011
Monday 11 July
Friday 8 July 2011
Saturday 9 July
Saturday 9 July WOD:
Yannick
10 rounds
3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat
Opening Hours for today are 0900-1100
Saturday is OPEN GYM DAY!!!
Yannick
10 rounds
3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat
Opening Hours for today are 0900-1100
Saturday is OPEN GYM DAY!!!
Wednesday 6 July 2011
Thursday 7th July
Tuesday 5 July 2011
Wednesday 6 July
Monday 4 July 2011
Sunday 3 July 2011
Friday 1 July 2011
Saturday 2 July
5 Rounds:
5 x Strict Handstand Push Ups / Shoulder Press
20 x Hollow Rocks
50 x Double Unders
5 x Strict Handstand Push Ups / Shoulder Press
20 x Hollow Rocks
50 x Double Unders