Monday 16 February 2015

AFSCrossFit, Andover-WOD: Tuesday 17 February

Read more at www.afscrossfit.com

Part A)


10 snatches @60%


10@70% and


10@80%


Part B)


Filthy 50


50 Box Jumps 24″/20″


50 Jumping Pull Ups


50 Kettlebell Swings 16kg


50 Walking Lunge Steps


50 Knees to Elbows


50 Push Press 20kg


50 Hip Extensions


50 Wall Balls 20/14


50 Burpees


50 Double Unders


20 min time cap.


If you want to push yourself do fight gone bad 5mins after finishing filthy 50


Fight Gone Bad


3 Rounds for Total Reps


Wall Ball 20/14


Sumo Deadlift High Pull 75/55


Box Jump 20″


Push Press 75/55


Row for Calories



AFSCrossFit, Andover-WOD: Tuesday 17 February

Sunday 15 February 2015

AFSCrossFit, Andover-WOD: Monday 16 February

Read more at www.afscrossfit.com

Part A)


With a partner


alternate 10 double unders each, 20 each – 30 each and so on 10min cap


Part B)


15-12-9


Front Squat 70/45  HSPU


Rest 3 Min


15-12-9


Power Clean 80/55  Burpees


Rest 3 Min


15-12-9


Deadlift 90/65  Wall Ball 20/14


20min time cap


PartvC)


5 Rounds


1 Strict Muscle Up  2 False Grip Kipping Muscle Ups  3 No False Grip Kipping Muscle Ups  (Take turns with a partner) – work progressions



AFSCrossFit, Andover-WOD: Monday 16 February

Thursday 12 February 2015

AFSCrossFit, Andover-WOD: Friday 13 February

Read more at www.afscrossfit.com

Part A)


Back squat


9-6-3-6-9


heavy 9 – add weight for heavier 6 – add weight for heavier 3 – use this weight and try and do 6 then 9 on it


Part B)


10rds


10 toe to bar


5 handstand push ups


Part C)


10min omem


4 burpee muscle ups – scale to 5 progressions omem



AFSCrossFit, Andover-WOD: Friday 13 February

Wednesday 11 February 2015

AFSCrossFit, Andover-WOD: Thursday 12 February

Read more at www.afscrossfit.com

Part A)


10min omem 1rd of cindy


Part B)


With a partner


5min amrap


2 squat cleans (85/55) alt every 2


rest 2mins


5min amrap


5 shoulder to overhead (same weight, alt every 5)


2min rest


5min amrap


10 deadlifts (same weight, alt every 10)


Part C)


Sprint finish


1min burpee over bar – rest 1min – 30s burpee over bar – rest 30d – 15s burpee over bar



AFSCrossFit, Andover-WOD: Thursday 12 February

Tuesday 10 February 2015

AFSCrossFit, Andover-WOD: Wednesday 11 February

Read more at www.afscrossfit.com

Part A)


Burgner warm up + junk yard dog warm up


Part B)


Omem10


1x power snatch+ 1 squat snatch + overhead squat @ 75% max power snatch


Part C)


5rds for time:


9x deadlift


6x hg snatch(any)


3x overhead squat – all@60/42.5



AFSCrossFit, Andover-WOD: Wednesday 11 February

Monday 9 February 2015

AFSCrossFit, Andover-WOD: Tuesday 10 February

Read more at www.afscrossfit.com

Part A)


5rds of


1min row for calories


1min wall balls


1min rest


- if men get under 200 women under 150 – 50 burpee punishment :)


Part B)


Emom15


2 power cleans@85-90%


5 strict chest to bar pull ups/pull ups/ring rows


Part C)


100 sit ups



AFSCrossFit, Andover-WOD: Tuesday 10 February

Sunday 8 February 2015

AFSCrossFit, Andover-WOD: Monday 9 February

Read more at www.afscrossfit.com

Part A)


10 min omem


odds – 40 double unders


evens – max distance handstand walk/ handstand hold


Part B)


10tds for time


10 thrusters@42.5/30


5 muscle ups/progression


Part C)


25 hip extensions


25 back extensions (all on ghd)



AFSCrossFit, Andover-WOD: Monday 9 February