AFSCrossFit, Andover-WOD: Monday 1 December

Read more at www.afscrossfit.com

Buy In:

10×3 back /front squat

a set every 2mins. Choose opposite to 25/11/14 and go heavy as possible using same weight across all sets 10min

WOD:

AMRAP 10mins

beginners – 2 burpee 4 box jumps @24/20 6 wall balls – int 3/5/7 – adv 4/6/8

AMRAP 5mins (add 1rep to each exercise)

beginners – 3 burpee 5 box jumps @24/20 7wall balls – int 4/6/8 – adv 5/7/9

Cash Out:

Bring Sally Up Back squat challenge at 50/35 how far into the song can you go? Moby – Flowers is the song name.

Accessory:

6 rds of 7 muscle ups/pull ups/ring rows 1 min rest between. Unbroken if possible

AFSCrossFit, Andover-WOD: Monday 1 December

AFSCrossFit, Andover-WOD: Thursday 27 November

Read more at www.afscrossfit.com

Part A:

Run 3x400m rest 1:1

after third interval rest 2 mins

Then do 5mins of 6 burpees every 30s up it to 7 for last 2mims if feeling good

Part B:

3 rounds (1min rest between rdos)

10 thrusters

10 pull ups

rest 2 minutes

3 rounds (rest 1min between rds)

10 pull ups

10 squat cleans

rest 2mims

3 rounds (rest 1min between rds)

10 pull ups

10 squat snatches rest

20min time cap@35/25 30

Part C:

floor wipers @60/40kg

Accessory Work:

Tabata row @90% of max effort

 

AFSCrossFit, Andover-WOD: Thursday 27 November

AFSCrossFit, Andover-WOD: Wednesday 26 November

Read more at www.afscrossfit.com

Part A:

64x hspu

64x pistols

break how you like 8mims to do as much as poss.

Part B:

Establish scaling options in warm up 20mins omem

20 kb swings 32/24/16

box jumps 24/20/16

both movements everytime so scale sensibly

Part C:

10mims est max strict press

Accessory:

1mile resistance run this can be with vest on/power chute/sled/big f’in hill

AFSCrossFit, Andover-WOD: Wednesday 26 November

AFSCrossFit, Andover-WOD: Tuesday 25 November

Read more at www.afscrossfit.com

Part A)

20min rolling clock

ODD 3x back squat or front squat (choose weakness)

EVEN RUN 200m

Part B:

With a partner or rest 1:1 – 7 rounds

3 squat snatches 5 bar muscle ups/pull ups/ring rows -

snatch @85%

Part C:

50/75/100 hollow rocks. If you can’t do 30 unbroken dont go above

Accesory:

50 Tabata row max effort

AFSCrossFit, Andover-WOD: Tuesday 25 November

AFSCrossFit, Andover-WOD: Monday 24 November

Read more at www.afscrossfit.com

Part A)

30x clean and jerks aim for 80% across but ALL should be dome in 10mims

Part B)

20min OMEM

ODD 15/12/9 calorie row

EVEN 15/12/9 burpee

Part C)

100 x double unders / 50 attempts

Accessory:

25 x GHD sit ups

AFSCrossFit, Andover-WOD: Monday 24 November

AFSCrossFit, Andover-WOD: Wednesday 19 November

Read more at www.afscrossfit.com

Strength:

Deadlift 10×2@65% rest 10secs

WOD:

1/2/3/4/5/6/7/8/9/10 perform 25 Double Unders at the end of each round

Option 1 – muscle up/6inch deficit shspu

Option 2 – strict Pull ups / HSPU

Oprion 3 – Ring Rows/Push Ups (strict no lipping or knees)

AFSCrossFit, Andover-WOD: Wednesday 19 November

AFSCrossFit, Andover-WOD: Tuesday 18 November

Read more at www.afscrossfit.com

Strength:

3rm Hang Snatch

WOD:

5rds

9 x Deadlift

6 x hang snatch

3 x OHS (60/40)

AFSCrossFit, Andover-WOD: Tuesday 18 November

Monday 17 November

Read more at www.afscrossfit.com

Strength:

1rm Back Squat

WOD:

Daniel

50 x Pull Ups

400m run

21 x Thrusters (40/30)

800m run

21 x Thrusters

400m run

50 x Pull ups

Monday 17 November

AFSCrossFit, Andover-WOD: Friday 14 November

Read more at www.afscrossfit.com

Strength:

3×5 Box Jumps

Followed by

3rm Thruster

WOD:

50 x Kb Swings

50 x Front Rack Lunge (50/35)

50xRing Dips

50xT2B

50xPistols

50xSTOH

50xHang Cleans

50xDouble Unders

50xRing Rows

50xcal Row

AFSCrossFit, Andover-WOD: Friday 14 November

AFSCrossFit, Andover-WOD: Thursday 13 November

Read more at www.afscrossfit.com

Strength:

2 x C&J OMEM for 10mins @80%

WOD:

9/7/5

Muscle Ups/Snatch (60/40)

AFSCrossFit, Andover-WOD: Thursday 13 November

AFSCrossFit, Andover-Tuesday 11 November

Read more at www.afscrossfit.com

Strength:

2 x Snatch OMEM for 10mins @80%

WOD:

“Remembrance”

60/40kg For time -…

(Day) 11 x dead lift

(Month) 11 x power cleans

(Year) 19 x hang squat cleans

(Year) 14 x push press

(Centenary) 100 x burpee bar jumps

AFSCrossFit, Andover-Tuesday 11 November

AFSCrossFit, Andover-WOD: Wednesday 12 November

Read more at www.afscrossfit.com

Strength:

Deadlift work upto 3×3 @85%

WOD:

Run 2km / 21/15/9

Burpees/Wall Balls

Row 2km

AFSCrossFit, Andover-WOD: Wednesday 12 November

AFSCrossFit, Andover-WOD:Monday 10 November

Read more at www.afscrossfit.com

Strength:

10×3 Back Squat @ 60%

WOD:

Angie

100 Pull Ups

100 Press Ups

100 Sit Ups

100 Squats

AFSCrossFit, Andover-WOD:Monday 10 November

AFSCrossFit, Andover-WOD: Thursday 6 November

Read more at www.afscrossfit.com

Strength:

C&J OMEM 15 mins2@70%

Skill:

3attempts at max effort unbroken double unders

Wod:

5rds

row 250

15 sdhp (40/30)

25 sit ups

AFSCrossFit, Andover-WOD: Thursday 6 November

AFSCrossFit, Andover-WOD: Wednesday 5 November

Read more at www.afscrossfit.com

Strength:

Snatch Grip Deadlift 1set rest pause method @60% from 4inch blocks

Skill:

2 mins Toe to bar/leg raise

WOD:

100 du buy in

21-15-9

Push Press/Sit-ups

Cash Out 15m Handstand walk(length of gym)

AFSCrossFit, Andover-WOD: Wednesday 5 November

Read more at www.afscrossfit.com

Strength:

Snatch omem 15mins 2@70%

WOD:

Kelly

5rds

Run 400m

30 box jumps

30 wall balls

AFSCrossFit, Andover-WOD:Monday 3 November

Read more at www.afscrossfit.com

Strength:

Box Squat 5-5-5-5-5

Skill:

Tabata Burpee Box Jump

WOD:

4rds

10 kb swings/1 strict Pull up

15 Kb Swings/2 strict pull ups

25 kb swings/3strict pull ups

50 kg swings

AFSCrossFit, Andover-WOD:Monday 3 November