AFSCrossFit, Andover - WOD: Monday 28 October

Strength:

Deadlift 5x5 @1.75xBW

Wod:
3rds of 3mins work
12x push press
Row 250m
Remainder of three mins snatches

2min rest between rounds

N.B
Beginner / Intermediate / Advanced weights
40/55/70 male 
20/30/40 Female

AFS CrossFit, Andover-WOD:Thursday 24 October

Strength:

TGU Ladder

Must complete both arms to move on.

WOD:

5rds

7x double KB swings @32/24's (shoulder high)

14x front squat

21x double unders

AFS Crossfit, Andover-WOD: Wednesday 23 October

Strength/Gymnastic Skill

5-5-5-5-5

Weighted Pull

WOD:

15min AMRAP

Row 250m

25 x Press Ups

AFS CrossFit, Andover - WOD: Tuesday 22 October

Strength:
5-5-5-5-5
Est new 5rm.

WOD:
10rds of:
1x snatch (you choose load)
30x double unders

Record time and load used

AFS CrossFit. Andover: WOD: Monday 21 October

Strength:
3-3-3-3-3
Shoulder to Overhead

WOD:
12 min AMRAP
100 x Wall Balls
75 x Box Jumps
60 x Burpees

AFS CrossFit, Andover - The Big Move

TAFS,

Over the past ten days as I'm sure all of you have seen we have demolished all the changing rooms.  In Rob's case we unearthed some quite serious anger issues.  

The plan at the moment very much depends on when the lease gets signed and the keys get handed over so we can get started.  

With regards to classes and the timetable we are not planning any disruption this week.  It has always been my target to close this weekend (26-27 October) to move all our equipment over requiring as many volunreers as possible.  I will of course update Facebook and our home page as and when I have updates.

This week I will be starting to paint the gym. Anyone who can wield a roller and has some spare time in the day is more then welcome to take up arms and splash some paint around the gym. 

Thank you for being so understanding during this difficult time.

Gareth

AFS CrossFit, Andover - WOD: Thursday 17 October

Warm Up:
2 x 1250 Row

Strength:
Front squats 5x3@85%

WOD:
30 x incline push ups feet on box
30x box jumps 30/24
30x incline push ups

AFS CrossFit, Andover - WOD: Wednesday 16 October

Warm Up:

2 x 1km Row

Strength:

3-3-3-3-3

Deadlift

Wod:

20 min AMRAP

8 x Deadlift @80% 3rm

Run 400

AFSCrossFit, Andover-WOD: Tuesday 15 October

Warm Up:

3x500 alt with partner

Strength:
5rm push press

Wod:
4 rds
15x strict shoulder press @30/20
15x wall balls unbroken

AFSCrossFIt, Andover-WOD: Monday 14 October

Warm Up:

4x 200m alternate with a partner

Strength:
3rm back squat

WOD:
10minute window complete:
75x KB swings @32/24

in remaining time 

AMRAP
5 x Pull Ups
10 X Push Ups

AFS CrossFit, Andover - WOD:Thursday 10 October

Warm Up:
Run 1km

Strength/Gymnastics:
Muscle Up Progression or
1-1-1-1-1 Weighted Muscle Up

Wod:
3 Rds
Run 400m
10 x Muscle Up / Pull Ups
25 x Air Squats

AFS CrossFit, Andover - WOD: Wednesday 9 October

Warm Up:
Run 800m

Strength:
Push Press
1-1-1-1-1

WOD:
9-7-5
Deadlift @140/80
Burpees
30 x Double Unders (Unbroken)

AFS CrossFit, Andover - WOD: Tuesday 8 October

Warm Up:
Run 600m

Strength/Gymnastics
3 Attempts for max Height Vertical Jump/Box Jump

WOD:
12min AMRAP
21-18-15-12-9-6-3
Pull Ups
Pistols

AFS CrossFit, Andover - Wod: Monday October

Skill Of the Week - Running

Warm Up:
Run 400m

Strength:
Back Squat
1-1-1-1-1

WOD:
10rds
Row 200m
25 Press Up
3 Pwr Snatch (60/40)

15min Timecap

AFS CrossFit, Andover - WOD: Thursday 3 October

Strength:
4 x 8 DB Shoulder Press

WOD:
3 Rds
Row 500m
15 Ring Rows
25 Power Snatch (40/30)

AFS CrossFit, Andover - WOD: Wednesday 2 October

Gymnastics Strength:

Accumulate 25 Strict Pull Ups

WOD:

10 x Deficit Hspu
10 x Double Unders
20 x High Box Step Ups
20 x Double Unders
30 x Floor WIpers (60/40)
30 x Double Unders
40 x Hang Cleans
40 x Double Unders
50 x Sit Ups
50 x Double Unders