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12 Clapping push ups
11 Fran weight thrusters (40/30 kg)
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Part A:
10 Min EMOM
10 Pull Ups
10 Push Ups
10 Squats
Part B
Work Up to a Heavy Snatch Single
Part C:
20 Min EMOM
Odd: 15 KB Swings 32/24
Even: 15 Push Jerks 70/45
Read more at www.afscrossfit.com
Part A:
5 min amrap
7 Box Jumps 24/20
7 HSPU
Part B:
5 ROUNDS
3 Min AMRAP followed by 1 min rest
5 Sn grip Deadlifts 60/40
5 Hang Squat Snatch
5 Sn grip Push Press
Part C:
Tabata Row for distance
Accessory:
Chuck Prowler on Gym mats and push it 2 lengths as fast as possible rotate with a couple of partners and take it in turns. If you can add weight go but you should be able to not stop
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This is the second christmas on Colebrook Way and our fifth in total. In previous years we have kept it pretty low key and on the whole just popped into town and had a few cocktails and see where the night leads. This year I wanted to put on an Event. I feel these past 12 months needed celebrating properly. Not only have we grown our membership but we have worked hard to create a fun, happy and positive atmosphere around the gym which I personally am extremely proud of. We have also (I hope) started to make the break through to the average joe that CrossFit is for everybody and everybody can achieve their fitness goals with us. The guys that have started the bootcamp and those that have then moved over into our full CrossFit classes have added a fun, exciting dimension to the gym that has been missing for a while. They have reminded me why I started CrossFIt and also reminded me whats important. The competitions are fun however hearing people overjoyed about achieving a double under and telling me how we have helped improve their everyday lives is what its all about. Teaching new people this thing I love and watching them grow is priceless (insert mastercard symbol here).
With all this in mind I set out quite some time ago to make this years christmas party a proper party. I new in my heart it would be a cracker and went about organising our Casino Royale themed party. Ive added a few pictures from the evening and by all accounts everyone had a fantastic time. I always like these occasions as I pretty much live in sports kit and I only really ever see you guys in sports kit. I love throwing a suit on (if it still fits) polishing the brogues and hitting the party. I was really impressed by how well everyone scrubbed up. Although Tom Appleton lowered the standards in his casual Officers Mess attire of chinos and a dodgy shirt we have to make allowances though I guess ;).
As the evening wore on it was apparent that I should never gamble with real money. Poker, Roulette or black jack it doesnt really matter. Going all in on green 0 is silly apparently, however it allowed me more drinking time, RESULT! It was also apparent that Dan Albone is a hustler as he won the Magnum of Proseco. Outfit of the evening I have to say went to The Davies sisters in their matching red dresses ;). Although Stacey would have won had she fallen out of hers. Apparently Emily had pics but deleted them…
As things drew to a close around 0100, I was done with Ryan licking me and also shuttling back and forth to the heater to keep Nicola hot and Kate cold #itsalltrainingapparently. The DJ had given Olly all the wham I could take but most of all the brownies had been devoured by big Dan Grant. I’m pretty sure the 5 jeagerbombs for a fiver and the Sambuca at a pound a shot resulted in some sore heads the following morning and people left asking me when the next one was. All in all a raving success I think.
I have to thank all who came for making it a great night. To thank Marthas Tea Party for the cakes. And to Tom and his guys for turning our gym into a casino, ok so we had to use our imagination a little.
Read more at www.afscrossfit.com
Part A)
EMOM10
2x power snatches as heavy as poss
Part B)
15min work on muscle up technique and hs walking.
If you can do both accumulate 15 strict mu and 100ft hs walk
Part C)
50 calorie row
AMCAP in next 5minutes
once 5 minutes is up complete
50 thrusters for time @30/20
AMTAP in next 5 minutes complete as many thrusters as possible
Score is calories and thrusters in the 5mins
Read more at www.afscrossfit.com
Part A)
Front Squat 3-3-3-3-3
Part B)
Push press 3-3-3-3-3
Part C)
5min amrap
30m farmer carry 2×32/24
10 chest to bar
10 thrusters 40/30
REST 2MINS
10min amrap
30m Farmer carry
10 chest to bar
10 thruster @40/30
10 box jump 24/20
Accessory)
Tabata hollow rock
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Part A)
5rds
1min row for calories
1min box jumps 24/20
1min 1 arm db snatch 35/22.5
(this is not red line just get work done)
Part B)
15mins max power clean
Part C)
10rds
1 power clean @90%
40m shuttles in 10m intervals
5 chest to bar pull ups
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Part A)
Back Squat 5×3
then – 20rep@70% (can you go unbroken)
Part B)
5min AMRAP
3 squat cleans @80/60 if you can + 7 handstand push ups (scale weight and or push ups if needed)
Part C)
12min clock – 50/40/30/20/10 – KB swing 24/16 + Double unders.
In remaining time do max effort muscle ups. (if you don’t have muscle ups climb the ladder back up 20/30/40/50
Read more at www.afscrossfit.com
Part A)
4mins double under prac
Part B)
Emom16
ODDS – 10 hang power cleans @60-70% max clean
EVENS
10 x chest to bar pull ups
Part C)
5rds 45s row for calories rest 15s
45s burpee 15s rest
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Part A)
5x400m run / 500m row
1st must be @85-90% then following sets must be negative splits getting faster each set 
Part B)
Every 30s do 3 power snatches
6mins @60% max
2mims @70%
1min @80%
1min @90%
Part C)
With a partner 8mins amrap
A does 10 GHd sit ups/sit ups
B holds plank while they go.
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Part A)
5 Rounds:
1 min Shuttle Run wall to wall in gym
1 min Box Jumps 20″
1 min Pistols
Part B)
For Time:
40 Pull Ups
30 Burpees
20 HSPU
10 Muscle Ups/ring rows/ring dips.
Rest 3 Min
For Time:
20 Pull Ups
15 Burpees
10 HSPU
5 Muscle Ups/ring rows/ring dips
Part C)
40x GHD sit ups
Accessory)
Tabata row @90%
Read more at www.afscrossfit.com
Part A)
10min AMRAP
alternating with a partner (on your own is fine)
10 wall balls heavy as poss
30 double unders
Part B)
Every 2mins for 30mins
7x deadlifts
3x squat cleans
Weight used here should be as close as poss to 80% best squat clean but be realistic
Part C)
8 Rds
1min max double unders
10burpees
rest 20s x8
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Part A)
20min rolling Clock
1-10mins
ODDS – Row for Calories
EVENS 20/15/10x KB Swing @24/16
11-20
ODDS – Row for Calories
EVENS – 5x Muscle ups/Pull ups/ring rows
Score is total Calories Rowed
Part B)
Perform Bring Sally Up with Push Ups
UP is press up plank with arms locked out and hands directly under shoulders. DOWN is elbows below 90 degrees with chest and thighs slightly off floor. Go as far as you can – Song is Moby – Flowers
Part C)
10min OMEM
ODDS – 15/10/5 Shoulder to Overhead @60/40
EVENS 15/12/9 Toe To Bar
If you can’t do 9 TTB scale to 15/12/9 Knee raises
Accessory)
Run 3x800m resting 3:00
Read more at www.afscrossfit.com
Buy In:
EMOM15 complete 1 round of cindy – if you are under 30s for a round then row remainder of each minute for calories
WOD:
5rds – 1mim db hang squat cleans (choose a weight you can do 10 with, heavy as poss) 1min box jumps(again choose height but aim is 24/20)
Cash Out:
30-20-10
GHD SIT UPS/sit ups and KB swings @32/24
Read more at www.afscrossfit.com
Buy In:
150 double unders / 4mins of attempts
WOD:
Holleyman
30rounds
5x wall balls
3x hspu/push ups
1x power clean 100/75/50/35
Cash Out:
6rounds
work:rest 1:1
5 power snatches @60/40/20
work technoque with whichever weight is comfortable. As heavy as poss though don’t be a wuss
Read more at www.afscrossfit.com
WOD:
FILTHY 50
50
50
50
50
50
50
50
50
50
50
Read more at www.afscrossfit.com
Buy In:
7rds
1min row for calories (aim 20/15)
1min power clean (choose a weight you think you can hit 15reps with each minute)
WOD:
10rds
10 pull ups
10 dumbell push press @22.5/15kg dbs
Cash Out:
Tabata row @90% of max effort
Accessory:
7min amrap- 8 kb swings @32/24 8 GHd sit ups
