AFSCrossFit, Andover-WOD: Thursday 1 May

Read more at www.afscrossfit.com

Strength:

Pause clean doubles to heavy double

Skill:

Select protocol same as Monday for pull ups (strict where possible)

WOD:

3rds

Run 800m

50 hollow rocks

AFSCrossFit, Andover-WOD: Thursday 1 May

AFSCrossFit, Andover-WOD: Wednesday 30 April

Read more at www.afscrossfit.com

Strength:

Ankle mobility and bs 6×2@80%

Skill:

6min max handstand walk accumulate time inverted if walking is not an option at the moment

WOD:

Take a set of dumbells 20/15 ideally then perform sealfit man maker every minute for 20minutes – 1 rep = standing down to press up on db to single arm pull with each arm to a squat clean thruster make it tough with a 20min amrap

AFSCrossFit, Andover-WOD: Wednesday 30 April

AFSCrossFit, Andover-WOD: Tuesday 29 April

Read more at www.afscrossfit.com

Strength:

Pause snatch doubles to a heavy double then 3×2@80%

Skill:

Select protocol 21-15-9 / 15-12-9 / 12-9-6 / 9-6-3 for  Pistols rest 60s between sets the idea of this is to select a protocol you can do unbroken if 9/6/3 is not possible scale to single leg step ups

WOD:

50 calorie row

40 press ups

30 sit ups

200m run

10x overhead squat 60/40

no scaling 10min cp

AFSCrossFit, Andover-WOD: Tuesday 29 April

AFSCrossFit, Andover-WOD: Monday 28 April

Read more at www.afscrossfit.com

Strength:

Hip mobility and bs 5×5@85%

Skill:

Select protocol 21-15-9 / 15-12-9 / 12-9-6 / 9-6-3 for  handstand push ups  rest 60s between sets the idea of this is to select a protocol you can do unbroken if 9/6/3 is not possible scale to press ups

WOD:

12min AMRAP

5x db snatch (5 per arm)

10x toe to bar

10x press up

200m run

AFSCrossFit, Andover-WOD: Monday 28 April

AFSCrossFit, Andover-WOD: Friday 26 April

Read more at www.afscrossfit.com

Strength:

6×2 Back Squat @ 80%

Skill:

10-10-10 deadlifts

1min rest

choose 40/60/80/11/120 but these must be unbroken

WOD:

In a pair row as far as possible in 12mins you can add reps by the partner not rowing completing double unders the only issue is you can only double under while the rower is going and any set of double unders has a 5 burpee buy in

AFSCrossFit, Andover-WOD: Friday 26 April

AFSCrossFit, Andover: Happy Birthday To Us!!

Read more at www.afscrossfit.com

Some of you have been with us since the very beginning and will remember opening the doors on the 19th April 2010 after working around the clock and praying the yellow paint on the floor had dried (which it did).  We kicked off with Fran and AFSCrossFit was up and running.  The following two years saw us throw Hampshires Fittest and stress me out a lot making things run smoothly.

This year we are going to throw a little BBQ.  No thrills, no spills and other then having to clear the back no stress.  My last couple of posts have focused on moving, about the gym surviving, and about the difficulty the last four years has proven to be in establishing a new business and keeping it going.  You have to look back on what you have done, you have to look at your success but you also have to look at your failures to be able to grow.  I find it true in training as well as in life that being honest with yourself, fronting up to your mistakes and using that knowledge to move forward is something we all find tough to do.

We have been in the new digs for 6 months now and the future is looking bright.  Our classes are getting busier and I can see our little community blossoming beautifully.  Our newest members are being warmly welcomed and brought into the cult I mean fold and the atmosphere in every session is buzzing.  The attitude and application is bearing some serious improvements.  I’m really looking forward to our squat re-test in 3 weeks as technically I have seen some fantastic improvements which is carrying over into our wods and our lifting.

For me the most important part of the gym is fun.  Personally I’m really enjoying coaching the classes.  Each session is providing new challenges for me in terms of delivering our message but each session is full of smiles.  The banter is fantastic and I love seeing the newer guys coming out of their shell and joining in.  One of the goals I set myself when we moved and got cracking in the new gym was to drive our community forward and get more socials.  We are a team and we are a community that is built of friendship, support and motivation.  We are moving in the same direction and working together to get fit.  This drive sadly hasn’t been for everyone but we make no apology for this.  As coach’s and as a gym we have a goals, we have targets that we want to achieve and we want all of you guys to pull with us to achieve them.  With this in mind, and hopefully with an awesome summer just around the corner we will be holding a couple of community days where we would like you to bring a friend to try a WOD with us and the BBQ is going to get fired up a fair bit as always.

So remember the BBQ fires up at 1230 on Sunday 27 April.  You are all warmly welcome.  Bring a burger or whatever paleo food, maybe some beers, the bouncy castle has been booked so bring the kids and let’s put the world to rights.  No politics, no religion allowed lol.

GET AFTER IT TAFS!!!

AFSCrossFit, Andover: Happy Birthday To Us!!

AFSCrossFit, Andover-WOD: Thursday 24 April

Read more at www.afscrossfit.com

Strength:

Establish a heavy complex of the following:

Power Clean/Hang Power Clean/Hang Squat Clean+Jerk

Skill:

Tabata Row

WOD:

3rds

15 x Toes 2 Bar

12 x Box Jump Over

9 x KB Snatchs (24/16)

 

AFSCrossFit, Andover-WOD: Thursday 24 April

AFSCrossFit, Andover-WOD: Wednesday 23 April

Read more at www.afscrossfit.com

Strength:

Ankle mobility and back sq 6×6@80%

Skill:

Select protocol same as Monday for pull ups (strict where possible)

WOD:

50x jumping air squats

75x sit ups

100x pushers 20/15

simple little sprint

AFSCrossFit, Andover-WOD: Wednesday 23 April

AFSCrossFit, Andover-WOD: Tuesday 22 April

Read more at www.afscrossfit.com

Strength:

Establish a heavy max of the following complex:

Power Snatch/Hang Power Snatch/Hang Squat Snatch

Skill:

Tabata Burpees

WOD:

12 min AMRAP in pairs

10 Wall Balls

10 KB SDHP

30 seconds handstand hold

AFSCrossFit, Andover-WOD: Tuesday 22 April

AFSCrossFit, Andover-WOD: Monday 21 April

Read more at www.afscrossfit.com

Strength:

Thorasic mobility and bs 6×2@80%

Skill:

Select protocol 21-15-9 / 15-12-9 / 12-9-6 / 9-6-3 for ring dips 60s rest between sets the idea of this is to select a protocol you can do unbroken if 9/6/3 is not possible scale to press ups

WOD:

4rds

20 x KB clean and jerks 24/16

10 burpee box jumps 24/20

push yourself with 2xKB

AFSCrossFit, Andover-WOD: Monday 21 April

AFSCrossFit, Andover-WOD: Friday 18 April

Read more at www.afscrossfit.com

Strength:

Hip mobility and bs 6×5@80%

Skill:

16mins on the minute odds do 3x Power Cleans@100/70 evens do 4x strict press 60/40 scale weight as needed

WOD:

Complete 30 bar hops at the start of each minute in remaining time complete as many hollow rocks as possible. Continue until 150 hollow rocks have been done scale to leg raises

AFSCrossFit, Andover-WOD: Friday 18 April

AFSCrossFit, Andover-WOD: Thursday 16 April

Read more at www.afscrossfit.com

Strength:

8×1 3 Pos pause snatch

Skill:

Accumulate 50 GHD situps

WOD:

7min AMRAP

3 x Deadlift (120/90)

6 x Box Jumps

9 x Bar over Burpees

AFSCrossFit, Andover-WOD: Thursday 16 April

AFSCrossFit- Easter Opening Hours

Read more at www.afscrossfit.com

Here are the hours for the Easter weekend:

Friday 19 April – 1000-1200

Saturday 20 April – 1000-1200 (Crossfit class 1000-1100)

Sunday 21 April – 1000-1200

Monday 22 April – 1000-1200 (CrossFit class 1000-1100

AFSCrossFit- Easter Opening Hours

AFSCrossFit, Andover-WOD:Tuesday 16 April

Read more at www.afscrossfit.com

Strength:

Thorasic mobility and bs 6×2@80%

Skill:

6mims max strict pull ups c2b if possible scale with bands as needed

WOD:

8rds

8 x KB thrusters (4 with left arm/4 with right arm)

8 burpees repeat for 8 rounds

 

AFSCrossFit, Andover-WOD:Tuesday 16 April

AFSCrossFit, Andover-WOD: Tuesday 15 April

Read more at www.afscrossfit.com

Strength:

7×2 Clean & Jerk (Est heavy double)

Skill:

5min, every 30 secs 5 x box jump. (As high as possible)

WOD:

12 min  AMRAP

5 x Clusters

20 x DouBle Unders

1 X Rope Climb

AFSCrossFit, Andover-WOD: Tuesday 15 April

AFSCrossFit, Andover-WOD: Monday 14 April

Read more at www.afscrossfit.com

Strength:

Ankle mobility and Back Squat 6×4@80%

Skill:

8mims max handstand push ups strict scale to 5×5 box press or push ups

WOD:

6rds of

10 pull ups

20 wall balls

90s rest

Results:

AFSCrossFit, Andover-WOD: Monday 14 April

AFSCrossFit, Andover-WOD: Saturday 12 April

Read more at www.afscrossfit.com

WOD:

Championship fight gone bad (5rpumds) in a pair split each movement into 30s each

Wall Balls

Push Press

Box Jumps

Sumo Deadlift High Pull

Row

AFSCrossFit, Andover-WOD: Saturday 12 April

AFSCrossFit, Andover-WOD: Friday 11 April

Read more at www.afscrossfit.com

Strength:

6×3 Back Squat @80%

Skill:

4×8 Bent Over Row

WOD:

150 x KB Snatch

OMEM ascending Burpees

L1 – 16/8

L2 – 20/12

L3 – 24/16

 

AFSCrossFit, Andover-WOD: Friday 11 April

AFSCrossFit, Andover-WOD: Thursday 10 April

Read more at www.afscrossfit.com

Strength:

C&j 8×2 on 0-2–4-6….14mins

Skill:

2xmax effort 2count press ups 2s down 2s up

WOD:

3rds of

5x handstand push up on 2x blue plates

10x hang cleans 60/35

15x mat jumps length ways if possible

AFSCrossFit, Andover-WOD: Thursday 10 April

AFSCrossFit, Andover-WOD: Wednesday 9 April

Read more at www.afscrossfit.com

Strength:

Week 1 Session 2

Back Squat 6×3@80% 1rm

Skill:

OMEM8 complete 30 double unders or 5 attempts

WOD:

Fran

21-15-9

Thrusters (42.5/30)

Pull Ups

 

AFSCrossFit, Andover-WOD: Wednesday 9 April

AFSCrossFit, Andover-WOD: Tuesday 8 April

Read more at www.afscrossfit.com

Strength:

2 Hang Snatch @60%

Perform 2 snatchs every 2 minutes for 14 minutes.

Skill:

Tabata Pull Ups

WOD:

15min AMRAP

15 Calorie Row

10 Hang Power Snatch (40/25)

N.B One work one rest

AFSCrossFit, Andover-WOD: Tuesday 8 April

AFSCrossFit, Andover-WOD: Monday 6 April

Read more at www.afscrossfit.com

Strength:

Hip mobility

Back squats 6×2@80%

Skill:

OMEM8 complete 5x ring dips (if you are competent add weight to make challenging, if you struggle reduce reps or scale with band)

WOD:

21-15-9

Burpee box jumps

Toes to bar

Run length of gym between movements

AFSCrossFit, Andover-WOD: Monday 6 April

AFSCrossFit, Andover - WOD: Friday 4 April

Read more at www.afscrossfit.com

WOD:

Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Post time to comments.

AFSCrossFit, Andover - WOD: Friday 4 April

AFSCrossFit, Andover-WOD: Thursday 4 April

Read more at www.afscrossfit.com

Strength:

Ankle mobility and front squat max double

Skill:

20:10 protocol with pull ups chest to bar

WOD:

15min AMRAP (aka Christine)

Row 500m

12x deads @bw

21x box jumps 23/20

AFSCrossFit, Andover-WOD: Thursday 4 April

AFSCrossFit, Andover-WOD: Wednesday 2 April

Read more at www.afscrossfit.com

Strength:

Thorasic mobility and 1RM deadlift

Skill:

20:10 protocol on handstand push ups

WOD:

Burpee nancy -

5 rounds of

25 burpees

15 overhead squats (40/30)

AFSCrossFit, Andover-WOD: Wednesday 2 April

AFSCrossFit, Andover: The Opens are DONE!!

Read more at www.afscrossfit.com

The Open is DONE!

After 5 weeks we have come to the end of the Open season.  22 of you entered which is the most we have ever had and you have all experienced what makes CrossFit so special.  Tonight saw 12 of us go head to head and I have to say the efforts that you all went too was  awesome.  There wasn’t a single person who didn’t contemplate parking the tiger after the last 3 burpees.

Many people at this point would highlight the firsts.  The first double under,  the pb dead lift, a first overhead squat.  I am going to leave that to you guys to think about.  Write in the comments your proudest moment over the past 5 weeks.  My highlight has nothing to do with pb’s or new skills.  My highlight was seeing 22 people, some who had only joined 2 weeks before deciding to sign up and give it a go.  I set this gym up to build friendships, to coach open minded and hard working people to the best of my ability and see them flourish.  These past 5 weeks I have seen my vision and my dream become a reality (that’s enough of the crossfit sentimental BS) .

Our leaderboard has also provided some surprises.  Jamie left it late to top the charts but I’m sure that was due to a gammy knee hey Macca?  It also saw “The Boz” absolutely destroy the tier 2 comp by actually finishing 4th overall which is a fine achievement for someone who didn’t actually like CrossFit in the beginning.

All in all we have had a cracking 5 weeks.  The Open is about finding the fittest on earth.  But for you and me it’s about testing our fitness.  Seeing where our strengths are, having our weaknesses worked hard and giving us something to aim for next year, and that is being better then last.  Hopefully we will see even more members join in and over the next 12 months we will be holding some in house competitions to encourage you to participate.

You may be aware that we recently entered the Divided We Fall games this year as we do every year.  You may also have seen that one of our two teams has qualified as one of the top 100 to take part in Cardiff on the weekend of the 10-11 May.  With this in mind we will be heading down to Cardiff for the weekend and invite any member who wants to come and support our team to join us.  We will of course sample some of the Welsh hospitality on the Saturday Night so if you fancy it get your name in the comments and we can sort out transportation and accommodation.

GREAT JOB TAFS!!

 

 

 

 

 

AFSCrossFit, Andover: The Opens are DONE!!

AFSCrossFit, Andover - Tuesday 1 April

Read more at www.afscrossfit.com

Strength:

Shoulder mobility

Establish 3rm Push Press

Conditioning:

Tabata Double Unders

WOD:

Cindy

5 Pull Ups

10 Press Ups

15 Squats

NB: 10 minute time cap

AFSCrossFit, Andover - Tuesday 1 April