AFSCrossFit, Andover-WOD: Friday 30 May

Read more at www.afscrossfit.com

Strength A):

SP 6×5@80%

Strength B):

Back squat 5×4@80%

WOD:

Annie 10min time cap

50-40-30-20-10

Double Unders

Sit Ups

AFSCrossFit, Andover-WOD: Friday 30 May

AFSCrossFit, Andover-WOD: Thursday 29 May

Read more at www.afscrossfit.com

Strength A):

Snatch 8×1 3 position pause snatch rest 60s between sets. @70%

Strength B):

Bent over row 5-5-5-5-5

WOD:

Hang randy 75 hang snatches 35/25 Everytime you drop do 4 burpees

AFSCrossFit, Andover-WOD: Thursday 29 May

AFSCrossFit, Andover-WOD: Wednesday 28 May

Read more at www.afscrossfit.com

Strength:

6×2 SP @ 80%

Skill:

3×15/leg pistols or high box step ups

WOD:

Grace

30 x Clean & Jerk for time

AFSCrossFit, Andover-WOD: Wednesday 28 May

AFSCrossFit, Andover-WOD:Tuesday 27 May

Read more at www.afscrossfit.com

Strength:

Wrist and shoulder mobility then clean to a heavy double

Skill:

5×5 weighted pull ups

WOD:

3rds

25 wall balls

20 KB swings@24/20

15 burpees

10 sdhp 40/30

AFSCrossFit, Andover-WOD:Tuesday 27 May

AFSCrossFit,Andover-WOD: Monday 26 May

Read more at www.afscrossfit.com

Strength:

SP 6×4@80%

Skill:

2min max effort Handstand Push Up

WOD:

21-15-9-6-3

push press 60/40

weighted overhead lunges (20/15)

AFSCrossFit,Andover-WOD: Monday 26 May

AFSCrossFit, Andover-WOD: Friday 23 May

Read more at www.afscrossfit.com

Strength:

SP 6×2@80%

Skill:

Max strict toes to bar 6mins scale 1 knees to elbows scale 2 knee raises

WOD:

21 min AMRAP

50 pull ups

21 double unders

50 pull ups

5 deadlifts 120/80 100/70 90/60

50 push ups

21 double unders

50 push ups

5 deadlifts

50 sit ups

21 double unders

50 sit ups

5 deadlifts  50 squats – 21 double unders – 50 squats – 5 deadlifts

AFSCrossFit, Andover-WOD: Friday 23 May

AFSCrossFit, Andover-WOD: Thursday 22 May

Read more at www.afscrossfit.com

Strength:

Clean 8×2 @60% on 0-2–4-6….14mins

Skill:

Max muscle ups in 5mins scale 1 jumping muscle ups scale 2 banded muscle ups

WOD:

10min amrap

Run 200m

15 jumping pull ups

10 KB swings

AFSCrossFit, Andover-WOD: Thursday 22 May

AFSCrossFit, Andover-WOD: Wednesday 21 May

Read more at www.afscrossfit.com

Strength:

Shoulder press 6×3 @80%

Skill:

Max burpees in 3 mins

WOD:

10minutes to climb the ladder as far as possible

1 KB snatch left arm

1 KB snatch right arm

2 left

2 right and so on

 

AFSCrossFit, Andover-WOD: Wednesday 21 May

AFSCrossFit, Andover-WOD: Tuesday 20 May

Read more at www.afscrossfit.com

Strength:

Snatch 8×2@60% on 0-2-4-6…14mims

Skill:

6mins max strict pull ups

Wod:

30-20-10

press ups

sit ups

lunges

AFSCrossFit, Andover-WOD: Tuesday 20 May

AFSCrossFit, Andover - WOD: Monday 19 May

Read more at www.afscrossfit.com

Strength:

Shoulder press 6×2@80%

Skill:

Max pistols in 6 mins scale 1 banded pistols

WOD:

21-15-9

hang power clean 60/40 calories on

Row (Calories)

 

AFSCrossFit, Andover - WOD: Monday 19 May

AFSCrossFit, Andover-WOD: Friday 16 May

Read more at www.afscrossfit.com

Strength:

1rm Back Squat

Skill:

Gymnastics skill – Level 3 – 3x 30 pistols 15/leg – Level 2 either 5/leg or 30 banded – Level 1 – either 5 banded /leg or 30 close feet squats

WOD:

With a partner 42-30-18 cleans and burpee box jumps

Level 3 – 80/60 & 30/24

Level 2 – 70/50 & 24/20

Level 1 60/35 & 20/16

AFSCrossFit, Andover-WOD: Friday 16 May

AFSCrossFit, Andover-WOD: Thursday 15 May

Read more at www.afscrossfit.com

Strength A):

Hang snatch triple 10min window to achieve a max

Strength B):

Max shoulder press work up in 2.5kg jumps to be as accurate as possible

WOD:

3rds

25 pull ups

25 sit ups

25 push ups

25 squats

AFSCrossFit, Andover-WOD: Thursday 15 May

AFSCrossFit, Andover-WOD: Wednesday 14 May

Read more at www.afscrossfit.com

Strength:

Hip mobility and bs 6×2@80%

Skill:

Gymnastics skills level 3 – 5x max effort muscle ups 10 rep cap – Level 2 – 5rds of 5 strict pull ups superset with 5 strict ring dips – Level 1 – 5x banded pull ups and banded ring dips start easy if you hit 10 reps use a harder band or try the next level

WOD:

10 rounds

30 double unders

10 wall balls

AFSCrossFit, Andover-WOD: Wednesday 14 May

AFSCrossFit, Andover-WOD: Tuesday 13 May

Read more at www.afscrossfit.com

Strength:

Clean and jerk  5×2@80%

Skill:

3x 500m row negative splits each split must be faster then the last rest 3minutes

WOD:

21-15-9

Deadlifts 100/60

Ohs 60/40

level 2 take 15% off – level 3 take 40% off

AFSCrossFit, Andover-WOD: Tuesday 13 May

AFSCrossFit, Andover-WOD: Monday 12 May

Read more at www.afscrossfit.com

Strength:

Ankle mobility and bs 2×2@100%

WOD:

DWF Final WOD

10 x Muscle Ups

30 x STOH

50 x BF Burpees

70 x Double Unders

AFSCrossFit, Andover-WOD: Monday 12 May

AFSCrossFit, Andover- WOD: Friday 9 May

Read more at www.afscrossfit.com

Strength:

Hip mobility and bs 6×2@80%

Skill:

Pistols 3×20 alternating leg

WOD:

AMRAP 10minutes

5x deadlifts 140/100

200m run

30s rest

N.B scale deadlift to 110/70 or 70/40 if needed. This should be tough though

AFSCrossFit, Andover- WOD: Friday 9 May

AFSCrossFit, Andover-WOD: Thursday 8 May

Read more at www.afscrossfit.com

Strength:

Max clean and jerk in 15mims

WOD:

In a pair

5 ring dips

200m row

5 ring dips

10 push ups

400m row

5 dips

10 push ups

15 burpees

600m row

5 dips

10 push ups – 15 burpees – 20 squats – 800m row – 5 dips – 10 push ups 15 burpees – 20 squats – 25 sit ups – 1k row- 5 dips – 10 push ups – 15 burpees – 20 squats – 25 sit ups – 800m row  – continue back down to 200m row – 5 ring dips

AFSCrossFit, Andover-WOD: Thursday 8 May

AFSCrossFit, Andover-WOD: Wednesday 6 May

Read more at www.afscrossfit.com

Strength:

Thorasic mobility and bs 3×3@95%

Skill:

L-sit holds accumulate 2 mins on paralettes or rings

WOD:

3rds

7 thrusters @60/40

7 sit ups with 20kg plate into

3 rds of

7x power cleans

7x overhead walking lunge with plate

if you have anytime left on a 12min clock then complete as many wall balls as possible

AFSCrossFit, Andover-WOD: Wednesday 6 May

AFSCrossFit, Andover-WOD: Tuesday 6 May

Read more at www.afscrossfit.com

Strength A):

Snatch high pull + hang snatch high pull + hang snatch heavy complex

12mins Timecap

Strength B):

Est 1 rep max Shoulder Press

WOD:

Mini Eva

3rds

Run 800m

30x KB swing

30x pull ups

25min time cap

N.B: (KB is 32/24 where possible but be sensible it’s a lot of grip work)

 

AFSCrossFit, Andover-WOD: Tuesday 6 May

AFSCrossFit, Andover-WOD: Monday 5 May

Read more at www.afscrossfit.com

Strength:

6×2 Back Squat @ 80%

Skill:

20:10 protocol – burpees start with 3 reps in first 20s increase each interval by 2 reps until you fail go back to 3 repeat this for 10mins.

WOD:

21-15-9-6-3

HSPU / front squats 60/40

scale to push ups and /or 45/30

20min cap

 

AFSCrossFit, Andover-WOD: Monday 5 May

AFSCrossFit, Andover-WOD: Friday 2 May

Read more at www.afscrossfit.com

Strength:

Ankle mobility and bs 4×4@90%

Skill:

Perform 5 box jumps after each set of squats

WOD:

3 rounds

20 oh walking lunge steps with 20kg plate

20 KB snatches alternating arm 24/16

20 wall balls

AFSCrossFit, Andover-WOD: Friday 2 May