Buy In:
5-5-5-5-5
Back Squat
Wod:
Row 2012m
20 x Push Press (60/40)
12 x Pull Ups
20 x KB Swings (24/16)
12 x HSPU
20 x GHD Sit Ups
12 x KB Clean & Jerk (24/16 x 2)
20 x Bow jumps
6 x Power Snatch (60/40)
6 x Rope Climb
Cash Out:
10 min MWOD
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!!!
Friday 30 December 2011
Thursday 29 December 2011
Friday 30 December
Buy In:
3 x 500m row Rest 3 Mins Between each Round
Wod
10 Rds
5 x Hang Power Cleans 50/30
10 x Lunge Walks 50/30 (5/leg)
Rack bar on back for Lunges
Cash Out:
10 min MWOD
3 x 500m row Rest 3 Mins Between each Round
Wod
10 Rds
5 x Hang Power Cleans 50/30
10 x Lunge Walks 50/30 (5/leg)
Rack bar on back for Lunges
Cash Out:
10 min MWOD
Wednesday 28 December 2011
Thursday 29th December
Buy In:
Shoulder Press
3-3-3-3-3
WOD
15 AMRAP
5x Deadlift 120/80kg
13x Pull ups
9x Box Jumps 24"
Shoulder Press
3-3-3-3-3
WOD
15 AMRAP
5x Deadlift 120/80kg
13x Pull ups
9x Box Jumps 24"
Friday 23 December 2011
Saturday 24 December
Thursday 22 December 2011
Friday 23 December
Wednesday 21 December 2011
Thursday 22 December
Buy In:
1-1-1-1-1
Bench Press
Wod:
Kelly
5 Rds
Run 400m
30 x Box Jump (24/20)
30 x Wall Ball (20/10)
Cash Out:
10 Min MWOD
1-1-1-1-1
Bench Press
Wod:
Kelly
5 Rds
Run 400m
30 x Box Jump (24/20)
30 x Wall Ball (20/10)
Cash Out:
10 Min MWOD
Tuesday 20 December 2011
Monday 19 December 2011
Tuesday 20th December
Sunday 18 December 2011
Monday 19 December
Buy In:
1-1-1-1-1 Deadlift
Wod:
12 Days of CrossFit Christmas
12 Clapping push ups
11 Fran weight thrusters (40/30 kg)
10 Power snatches (40/30 kg)
9 Overhead squats (40/30 kg)
8 Double unders
7 Weighted lunge walks (20kg/10kg disc overhead)
6 Kipping pull ups
5 BOX JUMPS (24/18 inch)
4 Burpees please
3 Deadlifts
2 Toes to bar
1 60/40kg clean and jerk
To be performed like the song:
On the 1st day of christmas my true love gave to me:1 60kg clean and jerk
On the 2nd day of christmas my true love gave to me:2 Toes to bar
Cash Out
10 Mins MWOD
1-1-1-1-1 Deadlift
Wod:
12 Days of CrossFit Christmas
12 Clapping push ups
11 Fran weight thrusters (40/30 kg)
10 Power snatches (40/30 kg)
9 Overhead squats (40/30 kg)
8 Double unders
7 Weighted lunge walks (20kg/10kg disc overhead)
6 Kipping pull ups
5 BOX JUMPS (24/18 inch)
4 Burpees please
3 Deadlifts
2 Toes to bar
1 60/40kg clean and jerk
To be performed like the song:
On the 1st day of christmas my true love gave to me:1 60kg clean and jerk
On the 2nd day of christmas my true love gave to me:2 Toes to bar
Cash Out
10 Mins MWOD
Wednesday 14 December 2011
Thursday 15th December
Kerry's Birthday WOD
Buy In:
Ring rows 3 x 10reps
WOD:
30-25-20-15-10
Burpees
Box Jumps
Toes to bar
Cash Out
10 mins MWODOK
Buy In:
Ring rows 3 x 10reps
WOD:
30-25-20-15-10
Burpees
Box Jumps
Toes to bar
Cash Out
10 mins MWODOK
Tuesday 13 December 2011
Wednesday 14 December
Buy In:
2 Min Press Ups Challenge
WOD:
Jerry
Run 1 Mile
Row 2km
Run 1 Mile
Cash Out
10 mins MWOD
2 Min Press Ups Challenge
WOD:
Jerry
Run 1 Mile
Row 2km
Run 1 Mile
Cash Out
10 mins MWOD
Monday 12 December 2011
Tuesday 13th December
Sunday 11 December 2011
Monday 12 December
Sunday 11th December
Devil's Playground
6 rounds
Choose a single load that will be used consistently with each movement.
6x Deadlift
6x Power clean
6x Push-press
6x Clean & jerk
6x Power snatch
6x Overhead squat
6 rounds
Choose a single load that will be used consistently with each movement.
6x Deadlift
6x Power clean
6x Push-press
6x Clean & jerk
6x Power snatch
6x Overhead squat
Friday 9 December 2011
Saturday 10th December
Thursday 8 December 2011
Friday 9th December
Wednesday 7 December 2011
Thursday 8 December
Tuesday 6 December 2011
Wednesday 7 December
Monday 5 December 2011
Tuesday 6 December
Buy In:
3 rds
3-3-3-3-3
Front Squat
WOD:
3 rounds, 22-16-10x reps
Front squat (2x20#/12# KB)
Bent row
Push-ups
Cash Out
10 mins MWOD
3 rds
3-3-3-3-3
Front Squat
WOD:
3 rounds, 22-16-10x reps
Front squat (2x20#/12# KB)
Bent row
Push-ups
Cash Out
10 mins MWOD
Sunday 4 December 2011
Monday 5 December
Saturday 3/Sunday 4 December
Saturday 3 December 2011
Thursday 1 December 2011
Friday 2nd December
Buy In
50 x Hollow Rocks
WOD:
5 Rds for time:
Run 200m
7 x Sumo Deadlift High Pull (40/30)
7 x Push Press
Cash Out:
10 min MWOD
50 x Hollow Rocks
WOD:
5 Rds for time:
Run 200m
7 x Sumo Deadlift High Pull (40/30)
7 x Push Press
Cash Out:
10 min MWOD