Read more at www.afscrossfit.com
Strength:
1rm Clean
Skill:
Accumulate 3mins assisted planche using bands or boxes.
WOD:
Run 200m
40 x 2for1 Wall Balls
Run 400m
30 x 2for1 Wall Balls
Run 800m
20 x 2for1 Wall Balls
| max clean | Accumulate 3mims in assissted planche using bamds or boxes to balance legs on | Run 200m 40 2 for 1 wall balls run 400 30 2 for 1 wall balls run 800 20 2 for 1 wall balls |
Read more at www.afscrossfit.com
Strength:
Max Behind the Neck Split Jerk
Skill:
Max weighted Pistols or 10mins Pistols
WOD:
Diane
21-15-9
Handstand Push Ups
Deadlift (100/70)
| Max split jerk from behind the neck | Max weighted pistol or 10mims practice | 21-15-9 handstand push up / deadlift 100/75 |
Read more at www.afscrossfit.com
Strength:
20 Rep Max Back Squat
Skill:
Death by Burpees
WOD:
4rds
Run 400
Row 500
Read more at www.afscrossfit.com
Strength:
Stiff leg deadlift 3-3-3-3-3 not a max!!!
Skill:
8min volume accumulation pistols
WOD:
Amrap 15mimutes
Row x 15 calories
15 x sit ups
Read more at www.afscrossfit.com
Strength:
Push press 5-5-5-5-5
Skill:
Tabata burpee box jumps
WOD:
On a 5minute clock
Run 800m
in remaining time complete snatches
rest 2mims
then in the next 5mims
Run 800m
in remaining time complete cleans
rest 2 mins then in last 5mims
Run 800m
in remaining time sumo deadlift high pull – all @60/40
Read more at www.afscrossfit.com
Strength:
Front squat 3-3-3-3-3
Skill:
Accumulate 30 reps in 15mims of either hips to rings megative muscle ups kipping muscle ups or strict muscle ups or a combe
WOD:
21-15-9
Ohs@40/30
Box jumps @24/20
Read more at www.afscrossfit.com
Strength:
Weighted pull ups 6-6-6-6-6
Skill:
Row 500 rest 90 rpw 500 time is both rows + rest
WOD:
14.5
21/18/15/12/9/6/3
Thrusters @43/30
Bar facing burpees
Read more at www.afscrossfit.com
Strength:
Snatch 1-1-1-1-1-1-1
Skill:
Tabata Pistols
WOD:
5 rounds
Run 400m
10 x deadlifts 100/75
Read more at www.afscrossfit.com
Strength:
Back sq 5×4@88%
Skill:
Max deficit hspu triple in 10mims scale to handstand push up fall aways
WOD:
Run 800m
rest 3min
run 800m rest
3 mins
then 3rds
10 x hang power cleans @60/40
10 x burpees over bar
Read more at www.afscrossfit.com
Strength:
On the minute for 10 mins strict pull ups. Choose rep range but it should be challenging on every set
Skill:
5×10 weighted pistols or rolling pistols
WOD:
5rds
20 x push ups
20 x sit ups
20 x kb swings 20/12
Read more at www.afscrossfit.com
Strength:
5×3 Deadlift
Work upto a heavy 3
Skill:
OMEM for 8 mins
12 x Burpees
WOD:
15 min AMRAP
In a Pair:
10 x Calorie Row
10 x Wall Ball
Read more at www.afscrossfit.com
Strength:
Clapping push up 7×3
Skill:
10mins muscle up practice or 5×5 reps
WOD:
5rds
run 400m
21 box jumps 24/20
Read more at www.afscrossfit.com
Strength:
OMEM 10 mins
10×3 Thrusters
Skill:
Accumulate as many unbroken sets of:
2 x Strict HSPU + 4 x Kipping HSPU
WOD:
8rds
12 x Alternate KB Snatch (24/16)
24 x Double Unders
Read more at www.afscrossfit.com
Strength:
Clean high pulls 10×2 on the minute @max clean weight
Skill:
Read more at www.afscrossfit.com
Strength:
Push press 5×5 work up to heavy
Skill:
5mims practice on each free hs hold / shoulder taps / hs walking
WOD:
Jackie
row 1k
50 thrusters @20kg
30 pull ups/ringrows
Read more at www.afscrossfit.com
Strength:
20min amrap
run 400 / rest 1:30
Read more at www.afscrossfit.com
Strength:
Weighted pull up 5×5 same weight across
Skill:
Tabata burpees 20:10 x 12 rounds
WOD:
12rds
2 muscle ups
4 hspu
8 kb swings 32/24
- scale to c2b / ring dips / swings
Read more at www.afscrossfit.com
Saturday 6th August saw us hold our first inter gym competition. We have held a few comps over the years and have managed to get through them unscathed. This competition marked a new focus for us. We wanted to put an event together that would get even the very newest of members involved. Dave programmed the event to be completely inclusive meaning no Double Unders for Jazzie. Sadly Ryan had to put up with some thrusters ;).
We had 11 pairs enter meaning the gym was heaving. I’m pretty sure the Mcewans were just after the free BBQ afterwards but we all had our motives. My time keeping was shocking for which I would apologise however the good thing about this comp is Dave was running the show. Which meant it was probably going to run on time and smoothly which it did and I applaud him for his fantastic efforts.
I spent most of the day taking photos. Now if any of you have tried taking moving shots with an Iphone you will feel my pain. Everyone apparently is faster then lightning and I got a handful of pics that are now on our flickr account. There will be a lot more being added in the next few days as they come in. The teams were a nice mix of new and old, a ringer, brother and sister and couples which is always a treat when they spontaneously combust – Awkward. I could go into the events, break down the winners and losers etc but the day wasn’t about winning for us. Sean and Ross did very well and claimed the title however today was about us building our community and developing bonds. I like nothing more then throwing down with you guys but like equally maybe a touch more having a beer and a social which was a great way to end the day.
Our membership is creeping up and we are looking to add another morning class following the upcoming bootcamp. As a result we are already looking at holding another in house competition early December and a Christmas Fuction which will be a Casino Night, with food, a bar and some dancing till the early hours. Look out for all the information coming out in the next week or so and our latest T-Shirt will also be released in the next week too. All in all there are some exciting times coming to AFS and I hope you come along for the ride.
Get After It TAFS!!
Gareth
Read more at www.afscrossfit.com
Strength:
Deadlift
<six months form failure 5rm
>6 months 5 rep max
Skill:
4min max strict muscle ups
2mins rest
4min kipping muscle ups
NB: beginners – work negatives and progressions
WOD:
In a team of three: (2mins / station)
person a row max calories
person b max push ups
person c max sit ups
-rotate through all three movements then rest 3mins – 3 rounds
Score is total reps
Read more at www.afscrossfit.com
Strength:
Thruster 10x 2@50% max back squat 60s apart
Skill:
1min on 1min off 5 rds max burpees
WOD:
Row 2k
50 overhead lunges 20/15
30 hang cleans @60/40 (load your own bar)
Read more at www.afscrossfit.com
Strength:
5×5 Pendlay Row
Skill:
10 mins me strict muscle ups
WOD:
Nancy
5rds
Run 400m
15 x Overhead Squats (40/30)
Read more at www.afscrossfit.com
Strength:
Squat clean + low hang squat clean 1-1-1-1-1-1-1 work up to heavy complex
Skill:
10min volume accumulation 2 stroct hspu + 4 kipping hspu only unbroken sets count / scale to 10mins practice of headstand press fall aways.
WOD:
3rds
50 wall balls
25KB swings 24/16
Read more at www.afscrossfit.com
Strength:
Over 12mnth – 10×2 bench press @ 70% speed reps 90s apart / -less than 12mnth – use comfortable weight
Skill:
8mins vol accumulation pistols aim for 15 per leg / beginners high box step ups – intermediate rolling pistols with plate
WOD:
10 rounds
10 deadlifts@60/40
10 push ups
Read more at www.afscrossfit.com
Strength:
5×5 Back Squat @80%
Skill:
for 16mins:
Odds – 30secs Burpees
Even – 20secs Plank
WOD:
In FGB style:
Wall Balls
KB Sumo Deadlift High Pull
Sit Ups
Gtoh (20/10 plate)
Run 200m
