Strength:
Box Squats
8 x 2 @ 50% 1rm
Skill:
25 x Ring DIp
WOD:
15 min AMRAP
10 x Burpee Box Jump
250m Row
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!!!
Wednesday 29 February 2012
Tuesday 28 February 2012
Wednesday 29 February
Skill:
OMEM (on the minute every minute)
5 x Snatch @ 70%
5 x Snatch @ 75%
1 x Snatch @ 80%
1 x Snatch @83%
1 x Snatch @ 86%
1 x Snatch @ 89%
Rest in Between to change weight then restart clock
WOD:
10 min AMRAP
10 x KB Bent Over Row (2 x 16/24)
10 x KB Swing (2 x 16/24)
5 Burpee Penalty For grounding the KB's
Results:
OMEM (on the minute every minute)
5 x Snatch @ 70%
5 x Snatch @ 75%
1 x Snatch @ 80%
1 x Snatch @83%
1 x Snatch @ 86%
1 x Snatch @ 89%
Rest in Between to change weight then restart clock
WOD:
10 min AMRAP
10 x KB Bent Over Row (2 x 16/24)
10 x KB Swing (2 x 16/24)
5 Burpee Penalty For grounding the KB's
Results:
Monday 27 February 2012
Tuesday 28 February
Strength:
Bench Press
5-5-5-3-1@50/60/75/85/95 % 1rm
(On the 1 rep perform as many reps as possible)
Skill:
Dumbbell Planche to V-Out
5-5-5-5-5
WOD:
5 Rds
1 x Rope Climb
8 x Push Press (40/30)
Run 150m (Car Park)
Bench Press
5-5-5-3-1@50/60/75/85/95 % 1rm
(On the 1 rep perform as many reps as possible)
Skill:
Dumbbell Planche to V-Out
5-5-5-5-5
WOD:
5 Rds
1 x Rope Climb
8 x Push Press (40/30)
Run 150m (Car Park)
Sunday 26 February 2012
Monday 27 January
Strength:
Box Squats
5-5-5-3-1
@50/60/75/85/95 % 1rm (On the 1 rep perform as many reps as possible)
Skill:
25 x Candlestick 2 Lever
Perform in pairs hold onto ankles bring feet upto partners shoulders maintaining a hollow body position
WOD:
3 rds For Time:
10 x Pwr Clean & Jerk @ 50/35kg
15 x narrow squats
20 x Wall ball Shots
Results:
Box Squats
5-5-5-3-1
@50/60/75/85/95 % 1rm (On the 1 rep perform as many reps as possible)
Skill:
25 x Candlestick 2 Lever
Perform in pairs hold onto ankles bring feet upto partners shoulders maintaining a hollow body position
WOD:
3 rds For Time:
10 x Pwr Clean & Jerk @ 50/35kg
15 x narrow squats
20 x Wall ball Shots
Results:
Thursday 23 February 2012
Friday 24 February
Wednesday 22 February 2012
Thursday 23 February
Tuesday 21 February 2012
Wednesday 22 February
Monday 20 February 2012
Tuesday 21 February
Sunday 19 February 2012
Monday 20 February
Thursday 16 February 2012
Friday 17 February
Wednesday 15 February 2012
Thursday 16 February
Tuesday 14 February 2012
Wednesday 15 February
Skill:
3 Position Snatch @ HH/MT/FL.
Start at 50%1rm perform 5 sets. Rest 1 min
Wod:
10 min AMRAP
KB Clean @ Jerk.
5 Burpee Penalty For grounding the KB's
3 Position Snatch @ HH/MT/FL.
Start at 50%1rm perform 5 sets. Rest 1 min
Wod:
10 min AMRAP
KB Clean @ Jerk.
5 Burpee Penalty For grounding the KB's
Monday 13 February 2012
Tuesday 14 February
Happy Valentines Day AFS CrossFit
Strength:
Bench Press
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
Skill:
3-3-3-3-3
Strict Pull Ups
Wod:
3 rds
5 x Push Press @ 50/35
10 x Push Ups
Run 400m
Strength:
Bench Press
5-5-5-5-5
@ 40/50/65/75/85 % 1RM
Skill:
3-3-3-3-3
Strict Pull Ups
Wod:
3 rds
5 x Push Press @ 50/35
10 x Push Ups
Run 400m
Sunday 12 February 2012
Monday 13 February
Friday 10 February 2012
Friday 10 February
Buy In:
AMRAP in 2 mins Hand stand Shoulder Touches scale for press ups
Wod:
5 rds for time
Run 400m
21 power snatches @40/30
15 GHD Situps
Cash Out:
10 Min MWOD
AMRAP in 2 mins Hand stand Shoulder Touches scale for press ups
Wod:
5 rds for time
Run 400m
21 power snatches @40/30
15 GHD Situps
Cash Out:
10 Min MWOD
Thursday 10 February
Tuesday 7 February 2012
Wednesday 8 February
Buy In:
1 mile Run or 2km Row
Wod:
3 rds
15 Thrusters @ (40/30)
15 x Wall Ball Squats (20/10)
Cash Out:
10 Min MWOD
1 mile Run or 2km Row
Wod:
3 rds
15 Thrusters @ (40/30)
15 x Wall Ball Squats (20/10)
Cash Out:
10 Min MWOD
Monday 6 February 2012
Tuesday 7 February
Sunday 5 February 2012
Monday 6th February
Thursday 2 February 2012
Friday 3 February
Strongman Friday
Buy In:
1 min AMRAP
40kg atlas stone GTOH / DeadLift for ladies
WOD:
3rds
50m Farmers walk 45/30 kg Dumbbells
10 x Tire Flips
50 Double Unders
Cash Out:
10 Min MWOD
Buy In:
1 min AMRAP
40kg atlas stone GTOH / DeadLift for ladies
WOD:
3rds
50m Farmers walk 45/30 kg Dumbbells
10 x Tire Flips
50 Double Unders
Cash Out:
10 Min MWOD