Buy In:
3-3-3-3-3
Front Squat
WOD:
Nancy
5rds
21 x Overhead Squat (40/30)
run 400m
Cash Out:
5-10mins Foot Mobilisation
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!!!
Monday 31 October 2011
Monday 31st October
Thursday 27 October 2011
Friday 28 October
Buy In:
5 x 400m. Rest as long as it took to run the previous 400m
WOD
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Cash Out:
10 mins Hip Mobility
5 x 400m. Rest as long as it took to run the previous 400m
WOD
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Cash Out:
10 mins Hip Mobility
Wednesday 26 October 2011
Thursday 27 October
Buy In:
2 min max reps - Power Clean (60/25)
WOD:
Coe
Ten rounds for time of:
10 Thrusters 95lb
10 Ring push-ups
Cash Out:
3 rds
30 sec Plank hold left side
30 sec Plank hold right side
30 secs front plank
2 min max reps - Power Clean (60/25)
WOD:
Coe
Ten rounds for time of:
10 Thrusters 95lb
10 Ring push-ups
Cash Out:
3 rds
30 sec Plank hold left side
30 sec Plank hold right side
30 secs front plank
Monday 24 October 2011
Tuesday 25 October
Buy In:
3-3-3-3-3
Front Squat
WOD:
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-undersElizabeth
Cash Out
100 x Weighted Sit Ups
3-3-3-3-3
Front Squat
WOD:
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-undersElizabeth
Cash Out
100 x Weighted Sit Ups
Sunday 23 October 2011
Thursday 20 October 2011
Friday 21 October
Buy In:
2 mins Challenge - 60kg Deadlift (men and women)
WOD:
15 min AMRAP
5 x Kettlebell Clean & Jerk (16/24)
10 x Dumbbell Thrusters (10/20)
15 x GHD / Abmat Sit Ups
Cash Out:
10 Minute Squat Challenge!!!
2 mins Challenge - 60kg Deadlift (men and women)
WOD:
15 min AMRAP
5 x Kettlebell Clean & Jerk (16/24)
10 x Dumbbell Thrusters (10/20)
15 x GHD / Abmat Sit Ups
Cash Out:
10 Minute Squat Challenge!!!
Wednesday 19 October 2011
Thursday 20th October
Tuesday 18 October 2011
Wednesday 19 October
Monday 17 October 2011
Tuesday 18th October
Buy In:
6x Rope Climbs for time
WOD:
7 rounds
10x Pistols
12x Ring dips
15x Pull-ups
Cash out
http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html
6x Rope Climbs for time
WOD:
7 rounds
10x Pistols
12x Ring dips
15x Pull-ups
Cash out
http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html
Sunday 16 October 2011
Monday 17th October
Buy In:
3-3-3-3-3 Overhead Squat
WOD:
12 Min AMRAP
20 x Air Squats
Row 150.
Cash Out:
Super Couch Stretch
Hip Extension
True Hip Extension.
2 Mins on each
Results
3-3-3-3-3 Overhead Squat
WOD:
12 Min AMRAP
20 x Air Squats
Row 150.
Cash Out:
Super Couch Stretch
Hip Extension
True Hip Extension.
2 Mins on each
Results
Thursday 13 October 2011
Friday 14 October
Friday 14 October
Buy In:
2k Row
WOD:
The Chameleon'
As many rounds as possible in 20 minutes using 20kg for men and 8kg for women (Kettlebells):
3 x Chest Press
1 x Get-up
3 x One Arm Swings
3 x Clean and Press
1 x Get-down
Left and right hand equals 1 round.
Cash Out:
Open Up The Hip
Buy In:
2k Row
WOD:
The Chameleon'
As many rounds as possible in 20 minutes using 20kg for men and 8kg for women (Kettlebells):
3 x Chest Press
1 x Get-up
3 x One Arm Swings
3 x Clean and Press
1 x Get-down
Left and right hand equals 1 round.
Cash Out:
Open Up The Hip
Wednesday 12 October 2011
Thursday 13 October
Tuesday 11 October 2011
Wednesday 12 October
Buy In:
Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
WOD:
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Power clean (75% bw)
Pull-ups
Cash Out:
Work on your weakness!!!! Lets put together a 1 week plan to improve the areas you most need.
Results:
Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
WOD:
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Power clean (75% bw)
Pull-ups
Cash Out:
Work on your weakness!!!! Lets put together a 1 week plan to improve the areas you most need.
Results:
Sunday 9 October 2011
Monday 10 October
Thursday 6 October 2011
Friday 7th October
Buy In
2 min AMRAP of Strict Pull ups
WOD
3 rounds
Use same bar weight throughout
15x Deadlifts 40/30 kgs
15x Front squats
15x SDHP
15x Push Press
50 Double unders
Cash Out
Cooldown with the Instructor
2 min AMRAP of Strict Pull ups
WOD
3 rounds
Use same bar weight throughout
15x Deadlifts 40/30 kgs
15x Front squats
15x SDHP
15x Push Press
50 Double unders
Cash Out
Cooldown with the Instructor
Wednesday 5 October 2011
Thursday 6th October
Tuesday 4 October 2011
Wednesday 5 October
Buy In
Shoulder Press 1-1-1-1-1
WOD
3 rounds
30x Shoulder Press (40/20)
12x Pull-ups
21x Overhead squat (40/20)
Run 400m
Cash Out
Improving the Back Squat Shoulder Position
Results
Shoulder Press 1-1-1-1-1
WOD
3 rounds
30x Shoulder Press (40/20)
12x Pull-ups
21x Overhead squat (40/20)
Run 400m
Cash Out
Improving the Back Squat Shoulder Position
Results