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Showing posts from June, 2011
a- mobility
b- OH squats
5.5.5

d - 3 mins supermans
A - mobility   
B - Annie
50-40-30-20-10
double unders
sit ups
C - helen
3 rounds for time
run 400m
21kb swings 24/16
12 pull ups
D - 50 burpees for time

all about the 5s

a - Mobility
b - 5 rounds
for time
5 muscle ups
5 pistols (each leg)
5 hspu
50 double unders
c - 100 OH sit ups @ 10/5kg

simple start to the week with some heavey dead lifts

a- mobility
b- dead lift
5.5.5.
c - skills
Double unders
d- 3 mins hollow hold

Saturday brings this weeks pain day

A - Mobility
B - Max HSPU in 3 mins
C - 8-5-3-5-8
Front Squats
D - Grace
30 clean and jerk 60/40kg
E - 20 pistols (10 e/l)
A - Mobility   

B -  3mins max muscle ups
C -  5 rounds for time
10 power cleans 50/35kg
20 push ups (hog)
30 double unders

D - 100 hollow rocks
A- Mobility
B - Press
5.5.5
C - 10-9-8-7-6-5-4-3-2-1
strict pull ups
kettlebell swings 32/24kg
box jumps
d - max rope climbs in 1 min

its hero wod time again at cfb

A - mobility
B - michael
3 rounds for time
run 800m
50 butterfly sit ups
50 superman holds (2sec
A) mobility
B) Back squats
5,5,5,
C) 3mins Push ups
D) 3mins pull ups
E) 3mins hollow rocks

CFB 300 Challenge

A - Mobility B - 300 work out for time 25 pull ups 50 dead lifts 60/40kg 50 push ups 50 box jumps 50 clean and press 60/40kg 50 floor wipers 25 pull ups

crossfit bournemouth see's the return of TEAM FRAN

A - Mobility
B - Team Wod
Fran
400m run
250 thrusters
400m run
250 pull ups
400m run
A - Mobility
B - Clean
3.3.3
C - Elizabeth
21-15-9
clean 60kg
ring dips C - Superman holds 3 mins

Brendon Carter

We say goodbye to Brendon Carter who we have seen develop into a great athlete and wish him all the best in his new career in the Navy. He is known for going for the longer workouts that always have running in them, so thank brendon for this lovely work out just for him.

Please leave your good bye message on here so he can see all your best wishes 

A) Mobility  B) Carter 30 min AMRAP 6 HSPU
12 Pull ups  24 Burpee Box Jumps  400m run C ) hollow hold 3 mins
A - Mobility
B -3 min hang cleans @ 60kg
C - 3 min ring push ups 
D - 3 mins knees to elbows
E - 2 mins supermans
F - 10 min mobility squat hold
A - Mobility
B - 15 min AMRAP
30 box jumps
20 thrusters
10 pull ups C- 100 twists @ 10/5kg  30 Oh sit ups @ 10/5kg

CrossFit LAPD SWAT "Randy"

A) Mobility B) Snatch 3.3.3 C - Randy 75 reps @ 34kg
A - Mobility
B - 5 hand stand push ups
10 kb swings 
15 box jumps
C - superman holds
A - Mobility
B - Angie
100 pull ups
100 push ups
100 sit ups
100 squats
A) mobility
B) OH Squats
3.3.3
C) 21-15-9
OH squats
ring dips
D) hollow hold 3mins hold
A) mobility
B) Nicole
20min AMRAP
run 400 m
max rep pull ups C) hollow hold 3 mins
A) mobility
B) Jason
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups C) floor wipers
A) Mobility
B) Deadlifts
3.3.3. C) 30-20-10 Deadlift 100/70kg kettlebell swings 32/16kg D) 100 twists @ 10/5kg  30 OH sit ups @ 10/5kg

partner wod

there is nothing better than a great partner wod.
In Pairs Complete the following each. Run 400m 30 Burpees 30 Barbell GTOH 40/20 30 OH Situps 10/5 90m Walking Lunge (10/5) 100m run
Rules Partner 2 cannot start run until partner run has started burpees- it is then first to finish. Partner 2 cannot overtake partner 1.
Workout is total time to finish.

tabata this

A) Mobility / warm up 
B) Tabata this 
Pull ups  kettlebell swings double unders  OH squats
Perform 8 sets of 20secs work 10 sec rest for each exercise 
C) hollow hold
A) Mobility
B) cleans 3,3,3,3,3,3,3
C) 3 rounds 30 cleans 30 burpees
Please start posting times as I will try keep posts up to date also with benchmark times etc



A) mobility
B) nancy
5 rounds for time
400m run
40kg OH Squats x15
c) Tabata hollow rocks