AFS CrossFit, Andover-WOD:Monday 23 September

Strength:

5-5-5-5-5

Close Grip Bench Press

Wod:

40 Double Unders
30 Kettlebell Swings
20 GHD/Abmat Situps

AFS CrossFit, Andover-Wod: Friday 20 September

Strength:

1-1-1-1-1 Front Squat

WOD:

10-8-6-4-2

Bear Complex (80/50)

-Power Clean

-Front Squat

-Push Press

-Back Squat

-Push Press

25-20-15-10-5

Burpees

AFS CrossFit, Andover - WOD: Thursday 19 September

Strength:

15 Mins to est 1rm C&J

Wod:

Cindy
20 min AMRAP
5 x Pull Ups
10 x Press Ups
15 x Air Squats

AFS CrossFit, Andover-Wod:Tuesday 17 September

Strength:

15mins To Est 1rm Snatch

Wod:

Fran
21-15-9
Thrusters
Pull Ups

AFS CrossFit, Andover- WOD: Monday 16 September

Strength:

1-1-1-1-1

weighted Pull Ups

WOD:

Christine

3rds 

Row 500m 

12 x BW Deadlift 

21 x Box Jumps 

15min Timecap

AFS CrossFit, Andover-The Plan

TAFS,

As our competition season comes ever closer we have come to the end of another training cycle.  We have worked on our skill development and carried our strength training program through another tough 12 weeks.  Our goal has always been to peak for Divided We Fall late Oct early Nov (a little birdie tells me this might push back to around the 18th Nov).  Either way we also have the london Throwdown Qualifiers coming in November and the Dominance Series is now under way with 3 solid performances from our teams.

With these events in mind I have to start looking towards team selection, program design to push our representatives forwards and provide challenges for all of our members to keep you moving forward with your fitness goals.  

From tomorrow you will see some of our benchmark Wods re-appearing.  This is our first week and will be used for measuring where our fitness lies.  It will also be the start of our selection process for DWF.  I have decided that we will run our trial over the next 6 Weeks and will score each of our Wods accordingly.  We will score the Wods Monday to Friday and grade each person on their finishing Position i.e 1st=1point, 5th=5points.  You can do the Wods on any day however they must be judged to count. With this in mind all members are allowed to judge and are encouraged to have a crack.  After all what have you got to lose???

I hope this all makes sense and I will be setting up a Google Spreadsheet that you can have access too should you wish to partake.  Please comment below, email or Facebook me if you want to be involved.  Ideally we would like to take as many teams as possible as the experience is one I would like as many of you to take part in as possible.

Get After It!

Gareth

AFS CrossFit, Andover- WOD: Monday 16 September

Strength:

1-1-1-1-1

weighted Pull Ups

WOD:

Christine

3rds 

Row 500m 

12 x BW Deadlift 

21 x Box Jumps 

15min Timecap