Thursday 1st September

"Handsome Jay"

1 round

10x Handstand push ups
20x knees to elbows
30x Burpees
40x Box jumps
50x Dips
60x Pull ups
70x Push ups
80x Sit ups
90x Squats
100x Double unders

Mobility
Hip Flexor Stretch

Results:

Wednesday August 31

Buy in:
2 min DU challenge
WOD:

In a 10min time frame establish a 1rep max for the complex of:

1 x Clean (anyhow)
3 x Front Squat
1 x Jerk (anyhow)

Cash out:
High hamstring stretches

Results

Tuesday 30 August

"Abbate"

Run 1 mile
70/30kg Clean and jerk, 21 reps
Run 800
meters
70/30kg Clean and jerk, 21 reps
Run 1 Mile

Results:

Sunday 28 August

Sunday 29 August Wod:

Buy In:

5-5-5-5-5 Shoulder Press 70% 1rm

WOD

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Cash Out:

5 min Foam Roller

Saturday 27 August

Buy In:

Tabata Row / 1 Mile Run

WOD:

CrossFit Total II

1 x Squat Clean
1 X Bench Press
1 x Deadlift

Cash Out:

2 Min Box Jumps

Results:

Friday 26th August

1 round

3x Muscle ups
5x Handstand push ups
10x Pull ups
20x Box jumps
30x Back extensions
40 Knees to elbows
50x Burpees
3x Muscle ups.

Results:

Thursday 25 August

Buy In:

30 Pistols (15 per Leg)

(Use a box or bench to squat onto at least parallel then drive up as per a box squat)

WOD:

12 min AMRAP

250 row
15 Thrusters (20/15)

Cash Out:

Improve your rack position.

2 Mins / arm recieving position with Band
2 mins / arm front rack position with band
2 mins external rotation with bar.

Check out the link below for information:

http://www.mobilitywod.com/2011/08/episode-304365-improving-the-front-rack.html


Results

Wednesday 24 August

Buy In:

200 Double Unders for time

WOD:

"Gator"

Eight rounds for time of:

185 pound Front squat, 5 reps
26 Ring push-ups

Cash Out...

2 minute Squat Hold

(Perform a squat and hold it at the bottom position for a total of 2 mins. Adjust as required to relieve tension)

RESULTS:

Tuesday 23rd August

"Kelly"
5 rounds

Run 400m
30x Box Jumps 24"/20"
30x Wall Ball Shots 20/10lb

Results:

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Monday 22nd August

'Fran'

21-15-9

Thrusters 40/30kg
Pull ups

Results

Saturday 20 August

"Unbroken"

15 min AMRAP

8 x Snatch grip Push Press = 1 Rd
8 x OHS = 1 Rd

Reps must be unbroken for rounds to count. If you rest you have to start the round again.

friday 19 August

Complete as many rounds as possible in 12 minutes of:

400 meter run
5 Deadlifts (Use 85% 1rm)

Thursday 18 August

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

Results:

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Wednesday 17 August

For max rounds

Perform every minute on the minute, add 5kg per round until failure

2x Back Squat start at 80/50 kg

Then:

21-15-9

Bent Over Row
Push Press

Use 40/30kg bar for both exercises

Results:

Andover's Fittest 2011!!

We moved into the second year of our competition with a little bit of an unknown element to it. With our last years winners both absent we were always going to find 2 new champions. With a full year's business behind us we have now got a few seasoned CrossFitters in our midst but we had a bit of interest from the Andover Leisure Centre but also from Tunbridge CrossFit and a couple of old friends in Justin Tucker and Joe Stephens returned. Would the 365 days experience all have been worth it?

Our 4 events were aimed at providing each competitor a fighting chance of overall victory. With no need for scaling we were confident it would be a close battle throughout the day.

Event 1 - 5 Min AMRAP (As many rounds as possible) 21-15-9 Bar facing Burpees / Thrusters

To make sure every competitor was thoroughly warmed up a nice WOD of Burpees and thrusters was the order of the day. The weather was perfect so we took the WOD's outside. Heat 1 in the men's pitched David Millings against Will Dollar, Joe Stephens, Kev Cox and Justin Tucker. Joe smashed out a very impressive 106 reps to take the victory and straight away throw the gauntlet down to the bigger guys. Will came in second overall with 91.

The ladies was always going to be tight With Tara, Kerry, and michelle having at least 5 months of training behind them, but would Anthea be a dark horse with a mere 3 weeks to her name. In the end Tara edged it with 65 reps from Kerry's 62. Michelle scored 57 and Anthea a very gutsy 48.

Heat 2 - Truck Pull / Rack press

Arguably the event of the day was the truck pull. Southgate Mitsubishi had kindly leant us their L200 for the day to pull up and down the car park for a bit of fun. This in fact seemed to be less challenging then planned as all the guys pulled it in under 40seconds leaving the shoulder press to decide it. Dave Millings push jerked 120kg over head to take 1st with Will Dollar and Gareth Millings hitting 110kg for second. Joe weighing it at around 75kg pressed a very respectable 90kg but his lead was gone. Will taking over with a total of 201, Joe in 2nd with 196 Dave in 3rd with 194.

The ladies were a bit more spread out with this event. Tara was the class of the field with a strongman win a few weeks ago showing her strength with a 44 second pull and a 50kg press. This kept her in first with 115 points, kerry remained second with 97 and Michelle in 3rd with 92.

Event 3 - Deadlift / Overhead Squat / Double Under

With 2 different winners previous there was no real script to who was favourite for this one. The 120kg deadlift for 7reps would favour the big boys, however the 30kg OHS was light enough for everyone to go through fast and the Double unders brought in the skill factor. Heat 1 again provided a good marker with Dave posting a very impressive 169 reps and Joe 135. But out of the pack came Justin Tucker to post a very respectable 147reps. Heat 2 saw Will struggle with his Double Unders and post 135reps but he was just pipped in the heat by Gareth Millings who tied for overall second with 147reps. This took Dave upto 1st with 363 reps, Will slipped to 2nd with 336reps, Gareth moved into 3rd with 333reps and Joe to forth at 331reps.

The ladies went at this very hard. Tara set off at a strong pace with her strength being the overall deciding factor. But as the rounds moved on Michelle's fitness started to peg her back. Kerry and Anthea both stalled on the OHS's though as fatigue set in. Tara finished with 143 reps to claim her 3rd win and 258 reps total. Michelle scored 134 reps and 226reps total. Kerry finished 3rd with 87 reps and 174reps total and Anthea 4th with 70reps and 153reps total.

Event 4 - The Chipper

Event 4 saw the dreaded chipper. This was a 15min Amrap of 1 x 400m run, 15 x Thrusters, 15 x GTOH, 15 x Air Squats, 15 x Sit Ups, 15 x SDHP, HSPU and a Rope Climb. With only a handful of reps separating the top 4 it was unclear who would come out on top so everyone went out for the Victory. Will and joe both performed brilliantly only for Handstand Pushups to cause no end of nightmares. Gareth forgot all about using his lungs to punch up a 182 but the winner of the event was again Dave. All his hard work over the past year, perfecting the skills of CrossFit paid off with a magnificent 202 and take the crown as Andovers Fittest Man!!

The Ladies chipper consisted of 1 x 400m run, SDHP, Press Ups, Sit Ups, GTOH, SDHP, Thrusters and a Rope climb. Kerry came off the run with a good lead and smashed through the first round at a cracking pace only to hit the titanic iceberg of the Rope Climb and sink like a stone! Tara claimed the lead at this point and galloped off with Michelle in hot pursuit. THe time had been set at 10 minutes and by the end Tara was hanging on by the skin of her teeth with a 147. Michelle closed right up and finished 1 rep behind on 146 and rue the strength difference between her and Tara. Kerry and Anthea came in 3rd and 4th with 117 and 115 reps respectively. Tara having won all 4 events was the unanimous winner and Crowned Andover's Fittest Woman!!!

Andover's Fittest will take place next year on August 4th 2012!! Look out for all the upcoming information......

Tuesday 16 August

‎4 Rounds

15 x Ring Press Ups
15 x Box Jumps (24"/20")
15 x Wall Ball Sit Ups (Perform a sit up holding a med ball over head and hit a target 5 ft off the ground)
50 x Double Unders

Results:

Monday 15 August

Perform 8 rounds:

5 Power Snatches 40/30
Row 200 meters

Results:


Perform 8 rounds:

5 Power Snatches 40/30
Row 200 meters

Results:

Sunday 14 July

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Results:

Saturday 13 August

For time:

10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 60/30KG
50 Burpees
60 Sumo deadlift high-pull, 35/25

Friday 12th August

Rest as needed between lifts

Split Jerk
1-1-1-1-1x reps

And

7 rounds, 21-19-15-12-9-6-3
Front squats 70kg/50kg
Sits ups

Thursday 11 August

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Results


Please comment if you notice anything different about the score bored. I'll give you a tip: "colour"

Wednesday 10 August

Run 400m
50 x Squats
50 x Press Ups
50 x Sit ups
50 x Pull Ups
Run 800m
30 x KB Swings (24/16)
30 x KB Snatches (24/16)
30 x KB Clean & Jerk (24/16)
15 x Turkish get Ups (24/16)
Run 1600m

(All KB moves are total and can be shared between arms)

Results:

Tuesday 9th August

1. back sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3

2. fs: work up to a heavy single, then 80%x3x5

3. back: good mornings x 5 (done explosively) you choose the weight.

4. abs: 100 weighted sit ups.

Results:

Monday 8th August

Competition Event 3:

7 minute AMRAP

7 x Deadlift (120/60)
Run 20 meters
14 Overhead Squats (30/20)
21 Double Unders
Run 20m

Competition Results:
Tara - 143
Michelle - 134
Kerry 87
Anthea - 70
Dave - 169
Gareth - 147
Justin - 147
Seb - 137
Joe - 135
Will - 135
Macca - 130
Ben Waite - 124
Matt W - 99
Ben A - 81
Kev - 53

Results

Saturday 6 August

Happy Birthday Dave!!!

1-1-1-1-1 Snatch
1-1-1-1-1 Clean & jerk

Then:

12 min AMRAP

6 Squat Cleans (50/30)
12 x Pull Ups
24 x Double Unders

Results:

Friday 5th August

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

Thursday 4 August

Competition Event 3:

7 minute AMRAP

7 x Deadlift (120/60)
Run 70m
14 Overhead Squats (30/20)
21 Double Unders
Run 70m

Competition Results:

Tara - 143
Michelle - 134
Kerry 87
Anthea - 70

Dave - 169
Gareth - 147
Justin - 147
Seb - 137
Joe - 135
Will - 135
Macca - 130
Ben Waite - 124
Matt W - 99
Ben A - 81
Kev - 53

Results

Wednesday 3 August

5 minute AMRAP

21-15-9

Bar facing Burpees
Thrusters (30/20)

Over the next 4 days we will be putting on the WODS from our competition so you can see how you would have faired on the day. Here are the Competition Results:

Tara Neil - 65
Kerry Atkin - 62
Michelle Cope - 57
ANthea Douglas - 48

Joe Stephens - 106
Will Dollar - 91
Seb St John - 88
Ben Waite - 84
Macca - 78
Gareth - 76
Dave - 74
Justin Tucker - 69
Kev Cox - 67
Ben Atkin - 66
Matt W - 63

Todays Results

Tuesday 2nd August

3 rounds

Run 400-800-1200m
Deadlift 30-20-10x reps 100/60kgs

Results: