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!!!
Tuesday 29 November 2011
Wednesday 29 November
Buy In:
Burgenor Warm Up
WOD:
Establish a 1 Rep max of the following complex in 12 min
1 x Snatch Grip Deadlift
1 x Snatch Grip Shoulder Press
1 x Snatch
Cash Out:
10 mins MWOD
Results
Monday 28 November 2011
Tuesday 29th November
Buy In:
3-3-3-3-3 Skin The Cat
Wod:
'Fran'
21-15-9
Thrusters 40/30kg
Pull ups
Cash Out:
10 Min MWOD
3-3-3-3-3 Skin The Cat
Wod:
'Fran'
21-15-9
Thrusters 40/30kg
Pull ups
Cash Out:
10 Min MWOD
Sunday 27 November 2011
Monday 28th November
Saturday 26 November 2011
Sunday 27 November
Friday 25 November 2011
Saturday 26 November
Buy In:
Split Jerk 1-1-1-1-1
WOD:
"Santora"
Three rounds for reps of:
70/50 Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
110/80 Deadlifts, 1 minute
Burpees, 1 minute
70/50 Jerks, 1 minute
Rest 1 minute
Cash Out:
Max Plank Hold
Split Jerk 1-1-1-1-1
WOD:
"Santora"
Three rounds for reps of:
70/50 Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
110/80 Deadlifts, 1 minute
Burpees, 1 minute
70/50 Jerks, 1 minute
Rest 1 minute
Cash Out:
Max Plank Hold
Thursday 24 November 2011
Friday 25 November
Wednesday 23 November 2011
Thursday 24th November
Wednesday 23rd November
Monday 21 November 2011
Tuesday 22nd November
James's Birthday WOD:
"FR.E.A.K"
For time
(consists of first rounds of Fran, Eve, Annie and Kelly)
21xThrusters 40/30kg
21x pull ups
Run 800m
30x KB swings 24kg/16kg
30 Pull ups
50 Double unders
50 sit ups
Run 400m
30x Box jumps
30x wall balls 20lb/10lb
"FR.E.A.K"
For time
(consists of first rounds of Fran, Eve, Annie and Kelly)
21xThrusters 40/30kg
21x pull ups
Run 800m
30x KB swings 24kg/16kg
30 Pull ups
50 Double unders
50 sit ups
Run 400m
30x Box jumps
30x wall balls 20lb/10lb
Saturday 19 November 2011
Sunday 20 November
Buy In
Run 1 Mile
WOD:
10 x double handed KB Snatch 24/16
20 x Lateral Hops
30 x Sit Ups
40 x Air Squats
50 x KB Swings 24/16
Cash Out:
10 in MWOD
Run 1 Mile
WOD:
10 x double handed KB Snatch 24/16
20 x Lateral Hops
30 x Sit Ups
40 x Air Squats
50 x KB Swings 24/16
Cash Out:
10 in MWOD
Thursday 17 November 2011
Friday 18th November
Buy In
AMRAP
2 min Squat Jumps
WOD:
"J.T"
21- 15 -9
HSPU
Ring Dips
Press ups
Cash Out:
Shoulder Mobility
AMRAP
2 min Squat Jumps
WOD:
"J.T"
21- 15 -9
HSPU
Ring Dips
Press ups
Cash Out:
Shoulder Mobility
Wednesday 16 November 2011
Thursday 17 November
Tuesday 15 November 2011
Wednesday 16 November
Buy In:
General Warm Up
20 x deadlift (120/80)
run 400m
20 x KB Swings (32/24)
run 400m
20 x Overhead Squats (50/30)
run 400m
20 x Burpees
run 400m
20 x Pull Ups
run 400m
20 x Box Jumps
run 400m
20 x DB Squat Clean (20/10 kg dumbells)
run 400m
Cash Out:
Lower Back MWOD
General Warm Up
20 x deadlift (120/80)
run 400m
20 x KB Swings (32/24)
run 400m
20 x Overhead Squats (50/30)
run 400m
20 x Burpees
run 400m
20 x Pull Ups
run 400m
20 x Box Jumps
run 400m
20 x DB Squat Clean (20/10 kg dumbells)
run 400m
Cash Out:
Lower Back MWOD
Monday 14 November 2011
Tuesday 15th November
Buy In
2k Row
WOD:
5 rds
15 x Front Squat @50% 1rm
15 x Box jumps
Cash Out
50 x Weighted Sit ups
2k Row
WOD:
5 rds
15 x Front Squat @50% 1rm
15 x Box jumps
Cash Out
50 x Weighted Sit ups
Sunday 13 November 2011
Monday 14 November
For time:
150 Push Ups
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 50m. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 50m sprint must be completed.
150 Push Ups
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 50m. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 50m sprint must be completed.
Thursday 10 November 2011
Friday 11 November
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Wednesday 9 November 2011
Thursday 10th November
Buy In:
3-3-3-3-3 Overhead squat
WOD:
For time
Run 800m
30x Overhead squats (30/20kg)
30x Box jumps
30x Squats
30x Broad jumps
Run 800m
Cash Out:
Episode 122/365: Better Muscle Upping
3-3-3-3-3 Overhead squat
WOD:
For time
Run 800m
30x Overhead squats (30/20kg)
30x Box jumps
30x Squats
30x Broad jumps
Run 800m
Cash Out:
Episode 122/365: Better Muscle Upping
Wednesday 9 November
Monday 7 November 2011
Tuesday 8th November
Sunday 6 November 2011
Monday 7 November
Friday 4 November 2011
Saturday 5 November
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 30/20 (Reps)
Box Jump 20" box (Reps)
Push-press 30/20 (Reps)
Row (Calories)
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 30/20 (Reps)
Box Jump 20" box (Reps)
Push-press 30/20 (Reps)
Row (Calories)
Thursday 3 November 2011
Friday 4th November
Buy In:
15x Broad Jumps. Add total Distance
WOD:
5 rounds with 2min rest between each round
2x Trusters 80/50kg
1x rope climb (just hands for the Guys)
Cash Out
150 Double unders for time.
15x Broad Jumps. Add total Distance
WOD:
5 rounds with 2min rest between each round
2x Trusters 80/50kg
1x rope climb (just hands for the Guys)
Cash Out
150 Double unders for time.