Buy In:
Tabata 20:10
Press ups
WOD:
'As the Sun's out'
1 mile run
3 rounds
Row 400m
20x KB Swings 24/16kg
10 sledges
20 x KB Cleans 24/16kg (alternating arms)
3x Rope climbs
1 mile run
Cash Out:
Skin the Cat
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 29 September 2011
Wednesday 28 September 2011
Thursday 29th September
Tuesday 27 September 2011
Wednesday 2 September
Monday 26 September 2011
Tuesday 27th September
Buy in:
Front squats
3-3-3-3-3-3-3
WOD:
'Helen'
3 rounds
400m run
21 KB Swings 24/16kg
12 Pull ups
Cash out
Episode 282/365: Shoulder Range and Positional Inhibition
Front squats
3-3-3-3-3-3-3
WOD:
'Helen'
3 rounds
400m run
21 KB Swings 24/16kg
12 Pull ups
Cash out
Episode 282/365: Shoulder Range and Positional Inhibition
Sunday 25 September 2011
Monday 26 September
Monday 26 September
Buy in:
3rds
PVC / 10kg / 15kg womens 20kg Men
Burgenor Warm Up
WOD:
Randy
Cash out:
10 Min Squat Test
Results
Buy in:
3rds
PVC / 10kg / 15kg womens 20kg Men
Burgenor Warm Up
WOD:
Randy
Cash out:
10 Min Squat Test
Results
Thursday 22 September 2011
Friday 23 September
Buy In:
3-3-3-3-3 Bench Press
WOD:
For time:
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50m
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100m
5 Muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150m
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200m
Cash Out:
Heel Cord Stretch
3-3-3-3-3 Bench Press
WOD:
For time:
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50m
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100m
5 Muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150m
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200m
Cash Out:
Heel Cord Stretch
Wednesday 21 September 2011
Thursday 22nd September
Tuesday 20 September 2011
Wednesday 21 September
Buy In:
2 min Double Under Challenge
WOD:
Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
Cash Out:
Shoulder Release Stretch
2 min Double Under Challenge
WOD:
Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
Cash Out:
Shoulder Release Stretch
Monday 19 September 2011
Tuesday 20th September
Monday 19 September
Buy In:
3-3-3-3-3
Front Squat (Work upto your 3 rep max)
Wod:
50-40-30-20-10
Air Squats
Sit Ups
Cash Out:
Stretching the Elbow
Results
3-3-3-3-3
Front Squat (Work upto your 3 rep max)
Wod:
50-40-30-20-10
Air Squats
Sit Ups
Cash Out:
Stretching the Elbow
Results
Sunday 18 September 2011
Sunday 18 September
2 rounds
Sprint 100m
50 x Situps
50 x Box Jumps
50 x Dumbell Push Press (17.5/12.5)
50 x KB Swings
50 x Front Squats (40/30)
Sprint 100m
50 x Situps
50 x Box Jumps
50 x Dumbell Push Press (17.5/12.5)
50 x KB Swings
50 x Front Squats (40/30)
Friday 16 September 2011
Saturday 17 September
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Thursday 15 September 2011
Friday 16 September
Buy In:
10 x Rope Climb (or best effort)
WOD:
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Cash Out:
Improve your internal rotation
10 x Rope Climb (or best effort)
WOD:
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Cash Out:
Improve your internal rotation
Wednesday 14 September 2011
Wednesday 14 September
Buy In:
Tabata Double Unders 20:10
WOD
3 rounds for time of:
200m run
15 x Over Box Jumps (24/20) Jump on and off the other side for 1 rep, turn and repeat.
15 x dumbell squat clean (17.5/12.5)
30 x Double Unders
15 x Hand Release Press Ups
15 x AbMat Sit Ups
30 x Walking Lunge
200m run.
Cash Out:
Hamstring mobilisation
Tabata Double Unders 20:10
WOD
3 rounds for time of:
200m run
15 x Over Box Jumps (24/20) Jump on and off the other side for 1 rep, turn and repeat.
15 x dumbell squat clean (17.5/12.5)
30 x Double Unders
15 x Hand Release Press Ups
15 x AbMat Sit Ups
30 x Walking Lunge
200m run.
Cash Out:
Hamstring mobilisation
Tuesday 13 September 2011
Wednesday 14 September
Buy In:
3-3-3-3-3 Split Jerk
Wod:
Grace
30 x Clean & Jerk (60/30)
Cash Out:
improving ankle range super friend addition
Results:
Monday 12 September 2011
Monday 12th September
Tuesday 13th September
Thursday 8 September 2011
Friday 9th September
Buy In:
Tabata 20:10
Double unders
WOD
A Skill Set
You have one minute on each station . You get 1 min rest between each exercise. Record total reps.
Deadlift @ 100/70 kg
Pistos alternating leg
handstand push ups
pull ups
ring dips
GHD Sit Ups
Snatch @ 50/30 kg
Cash Out:
Runner's leg & Hip Extention Mobility
Please note: If you have completed this workout already. There will be one on the whiteboard when you arrive.
Results:
Tabata 20:10
Double unders
WOD
A Skill Set
You have one minute on each station . You get 1 min rest between each exercise. Record total reps.
Deadlift @ 100/70 kg
Pistos alternating leg
handstand push ups
pull ups
ring dips
GHD Sit Ups
Snatch @ 50/30 kg
Cash Out:
Runner's leg & Hip Extention Mobility
Please note: If you have completed this workout already. There will be one on the whiteboard when you arrive.
Results:
Wednesday 7 September 2011
Thursday 8th September
Tuesday 6 September 2011
Wednesday 7 September
Wednesday 7 September WOD:
Buy In:
Burgenor Warm Up
WOD
Push Press+Push Jerk+Split Jerk: 1+1+1...work up until you can no longer pp. work speed on the jerk
Cash Out:
Organising the Squat
Results
Buy In:
Burgenor Warm Up
WOD
Push Press+Push Jerk+Split Jerk: 1+1+1...work up until you can no longer pp. work speed on the jerk
Cash Out:
Organising the Squat
Results