run 800m best effort
Wod:
Chelsea
1rd of Cindy on the minute every minute for as long as possible
50min time cap
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!!!
Warm Up
Run 800m
General Warm Up
Wod:
Tabata This
8 Intervals of 20secs work, 10secs rest of:
Pull Ups
Press Ups
Sit Ups
Squats
Cool Down:
Stretch!
Warm Up:
Squat clean tech
DU tech
Wod:
10min AMRAP
9x squat clean thruster @60/40
15x box jumps 24/20
21x double unbroken
Warm Up:
Front squat mobility and tech
Wod:
20min AMRAP
Run 400m
AMRAP front squats 60/40
when bar drops run again
record rounds and reps
Warm Up
Run 1mile
3rds
15 Wall Balls
15 Burpees
3-3-3-3-3 pull up increase weight
Wod:
6min AMRAP -
20x double unders
10x stoh 50/35
Cool Down:
Stretch