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
Thursday 1 December
Tuesday 29 November 2011
Wednesday 29 November
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.
Wednesday 2 November 2011
Thurday 3rd November
Tuesday 1 November 2011
Wednesday 2nd November
Monday 31 October 2011
Tuesday 1 November
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:
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:
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
Tuesday 4 October
Monday 3 October 2011
Thursday 29 September 2011
Friday 30th September
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
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
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: