Sunday, 20 May 2012

Monday 21 May

Strength:

Back Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:

10 x Rope Climb

Wod:

Run 400m
5 x Box Jumps
10 x Skier Lateral Hops
15 x Pull Ups

Results:


Thursday, 17 May 2012

Friday 18 May


Olympic Lifting:

Max Weight for the complex
1x Clean
3x Front Squat
1x Jerk

When you can no longer jerk the weight max weight for the clean+fsWhen you can no longer front squat the weight max weight cleanIncrease in 5kg jumps, women start @30 men @60

WOD:

21-18-15-12-9-6-3
Double Unders
Kettlebell Swings 20/12
Sit Ups

Results:


Wednesday, 16 May 2012

Thursday 17 May


Strength
Shoulder Press

Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
50x Hollow Rocks

WOD:
Murph
1 Mile Run
100x Pull Ups
200 Push Ups
300 Squats
1 Mile Run

N.B Perform the Pull Ups, Press Ups and Squats the same as Cindy 5/10/15

Scaling Option = Pairs

Results:

Tuesday, 15 May 2012

Wednesday 16 May


KB Club

Wod 1

Clean & jerk long cycle

Wod 2

10 min AMRAP
ascending reps 10-1

Kb lunges
Kb swings
Close grip push ups on the bell

Monday, 14 May 2012

Tuesday 15 May


Olympic Lift:
Muscle Snatch 1-1-1
Power Snatch 1-1-1

Strength:
Deadlift
3x3 (Work upto new 3rm)

1 x 15-20 Deadlift @ 55% 1rm

Wod
In a 12min time cap:
5rds for time:
12x Deadlift
9x Hang Clean
6x Jerk

Men @60kg
Women @40kg

Results:


Sunday, 13 May 2012

monday 14 May

Strength:
Back Squat

Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
Accumulate 5mins of handstand hold

WOD:
15 min AMRAP
Run 150m
20x Jumping Pull Ups
15x Press Ups
10x Air Squat


Results:

Friday, 11 May 2012

Katie Piper Foundation CrossFit Challenge

On June the 10th we are inviting local teams, local businesses and anyone with 3 friends to come along and help us raise money for The Katie Piper Foundation.

The days events consists of 3 events plus a final event to determine the Fittest team in Andover.  Each team will be made up of 4 members with the only stipulation being that each sex will be represented i.e 3 male/1female or 3female/1 male and so on.

The events are:


0900 - Event 1

3k Team Row

1030 - Event 2

Each team will have 10 minutes to establish a 1rm Ground to Overhead (GTOH) per team member

1230 - Event 3

As a team you must complete:
100 x Deadlifts (80/50)
100 x Hand Release Push Ups
100 x KB Swings

Each team member must attempt a repetition before the next team member can take over.

1430 - The Final




Over the course of the next few weeks we will be publishing the prizes for the 3 top teams as well as the prizes for winning our Atlas stone competition and the Katie Piper prize for outstanding effort.

Only your team Captain or business needs to register with follow up emails being sent to confirm team names for the day. To enter just follow the link below: