Tuesday 29 May 2012

Tuesday 29 May


Strength
Deadlift 5x3

Skill
2 rounds
10 x left leg l-sit
10 x right leg l-sit
10 x pike l-sit hold

Wod
1 x DB Squat Clean
5 x Double Unders
2 x DB Squat Clean
10 x Double Unders
3 x DB Squat Clean
15 x Double Unders and so on for 15 mins.

Monday 28 May

Strength
Back Squat
Either
5x3 or 3x5

Skill
10 mins Handstand practice

Wod
3 rds:
50 double unders
20 Box Jumps
15 Pwr Cleans (50/30)



Results:



Thursday 24 May 2012

Friday 25 May


Strength:
Front Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
3 rounds
5 x 2 Handed TGU
15 x Hollow Rocks

WOD:
15 min AMRAP
Run 400m
10 x Power Snatch (40/30)
5 x Overhead Squat

Wednesday 23 May 2012

Thursday 24 May


Strength:
Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)


WOD:

Complete 3 Consecutive AMRAPS.  The first is 4mins, 2nd 8mins and third 16mins of:

-20 calorie Row
-30 Wall Ball Shots
-20 Toes to Bar
-30 Box Jumps
-20 Swings
-30 Burpees
-20 Shoulder to Overhead

Rest 2.5mins after AMRAP 1 and 3 minutes after AMRAP 2

Results:


Tuesday 22 May 2012

Wednesday 23 May


Catch Up Day

KettleBell Class @ 6pm

In Pairs perform the following without grounding the KB:

50m KB Walk (Step forward 1 pace per one eye level swing.  Each partner carries their own KB)
100x Front Squats(2 handed FS)
50m KB Walk
100 x Arnie Press(2 Handed Press)
50m KB Walk
100 x KB Snatch(1 arm snatch)
50m KB Walk
Perform 5 Burpee Penalty for every grounding.  Time finishes once burpees are completed

Monday 21 May 2012

Tuesday 22 May


Olympic Lifting:

Complete 3 rounds:

1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.

*Each muscle clean must start on the ground

Strength:

Deadlift 3x5 (Work upto new 5rm)

1 x 15-20 Deadlift @ 55% 1rm

WOD:

Start each minute with 5 DB Thrusters (15/10)
For the remainder of the minute perform burpees
Continue for 10minutes.
Score is total burpees

Sunday 20 May 2012

Monday 21 May

Strength:

Back Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:

10 x Rope Climb

Wod:

Run 400m
5 x Box Jumps
10 x Skier Lateral Hops
15 x Pull Ups

Results:


Thursday 17 May 2012

Friday 18 May


Olympic Lifting:

Max Weight for the complex
1x Clean
3x Front Squat
1x Jerk

When you can no longer jerk the weight max weight for the clean+fsWhen you can no longer front squat the weight max weight cleanIncrease in 5kg jumps, women start @30 men @60

WOD:

21-18-15-12-9-6-3
Double Unders
Kettlebell Swings 20/12
Sit Ups

Results:


Wednesday 16 May 2012

Thursday 17 May


Strength
Shoulder Press

Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
50x Hollow Rocks

WOD:
Murph
1 Mile Run
100x Pull Ups
200 Push Ups
300 Squats
1 Mile Run

N.B Perform the Pull Ups, Press Ups and Squats the same as Cindy 5/10/15

Scaling Option = Pairs

Results:

Tuesday 15 May 2012

Wednesday 16 May


KB Club

Wod 1

Clean & jerk long cycle

Wod 2

10 min AMRAP
ascending reps 10-1

Kb lunges
Kb swings
Close grip push ups on the bell

Monday 14 May 2012

Tuesday 15 May


Olympic Lift:
Muscle Snatch 1-1-1
Power Snatch 1-1-1

Strength:
Deadlift
3x3 (Work upto new 3rm)

1 x 15-20 Deadlift @ 55% 1rm

Wod
In a 12min time cap:
5rds for time:
12x Deadlift
9x Hang Clean
6x Jerk

Men @60kg
Women @40kg

Results:


Sunday 13 May 2012

monday 14 May

Strength:
Back Squat

Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
Accumulate 5mins of handstand hold

WOD:
15 min AMRAP
Run 150m
20x Jumping Pull Ups
15x Press Ups
10x Air Squat


Results:

Friday 11 May 2012

Katie Piper Foundation CrossFit Challenge

On June the 10th we are inviting local teams, local businesses and anyone with 3 friends to come along and help us raise money for The Katie Piper Foundation.

The days events consists of 3 events plus a final event to determine the Fittest team in Andover.  Each team will be made up of 4 members with the only stipulation being that each sex will be represented i.e 3 male/1female or 3female/1 male and so on.

The events are:


0900 - Event 1

3k Team Row

1030 - Event 2

Each team will have 10 minutes to establish a 1rm Ground to Overhead (GTOH) per team member

1230 - Event 3

As a team you must complete:
100 x Deadlifts (80/50)
100 x Hand Release Push Ups
100 x KB Swings

Each team member must attempt a repetition before the next team member can take over.

1430 - The Final




Over the course of the next few weeks we will be publishing the prizes for the 3 top teams as well as the prizes for winning our Atlas stone competition and the Katie Piper prize for outstanding effort.

Only your team Captain or business needs to register with follow up emails being sent to confirm team names for the day. To enter just follow the link below:


Thursday 10 May 2012

Friday 11 May


Olympic Lift:
Power Clean + Push Jerk

1 Set of 4 P.Cl. + 2 P.J. @ 60% of Clean & Jerk 1 Rep Max
4 Sets of 4 P.Cl. + 2 P.J. @ 70% of Clean & Jerk 1 Rep Max


WOD:

3 min AMRAP
10 xDumbell Thrusters 20/12.5
5 Burpees

Followed by

3 min AMRAP
5 x Pull Ups
10 x Press Ups
15 x Squats

Followed by

4 rds

20m Bear Crawl
15/10/5 x GHD Situp

Results:

Wednesday 9 May 2012

Thursday 10 May


Strength:

Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

WOD:

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Results:

Wednesday 9 May


KB Club

24kg/16kg
4 rounds

20 kb snatches
10right/10left
10 goblin squats
5 jumping over the kb burpees
4 Turkish get ups

Monday 7 May 2012

Tuesday 8 May


Olympic Lifting:
Snatch Balance
5 x 3 Work upto 3 Rep Max

Strength:
Deadlift
3x3 (Work upto new 3rm)

1 x 15-20 Deadlift @ 50% 1rm

WOD:
12 Minute AMRAP
Row 250m
25 x Push Up

Sunday 6 May 2012

Monday 7 May


Strength Back Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

WOD: 4 Rds
Run 400m
20 x 3/4 Bodyweight Back Squat
15 x HSPU
10 x Hollow Rock
5 x 3/4 BW Clean & Jerk

Thursday 3 May 2012

Friday 5 May


Olympic Lifts:
Power Clean
3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max
(Rest 90 secs)

Strength:
Front Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
3-3-3-3-3 Dips (Weighted)

Wod:
Complete 4 rounds for time:
10 One Arm DB Power Snatches (5RT/5LT) - 100 lbs
30m Sprint

Thursday 3 May


Strength:
Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Wod:
Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Results: