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Showing posts from September, 2011
In no order complete the following 
- 20 x burps (2 burpees, 2 pull ups, 2 knees to bar) 
- 10 min paleo chair
- 3 mins hollow rocks 
- 3rm deadlift in 10 mins 
- Tekkers for remaining time
A- Warm up 
15 squats  15 lunges 15 hip raises
B- 30 min AMRAP 10 box jumps 20 weighted OH lunges 5/10kg 30 double unders
C - 100 arm haulers
A - Warm ups  3 rounds  15 pvc SDHP 15 push ups  15 sit ups
B- Tabata that 
8 rounds,  20sec work 10sec rest 
- hang cleans 50/30 - push ups HOG - power snatch 30/20 - hollow rocks 

we honour Josh today

a - warm up 3 rounds
15 jumping pull ups  15 OH lunges  15 hollow rocks 
b - 21 OH squats @40/30 42 pull ups  15 OH squats @40/30 30 pull ups  9 OH squats @40/30 18 pull ups
C - 3 mins superman rocks
A - Warm up 3 rounds  200m run Hamstring walk outs  15 push ups
B - Tekkers
C - For time  1200m run  50 SDHP 30 Ring dips 
D - 100 roman twists @ 10/5 kg  30 oh sit ups
a - warm up
3 rounds
200m run
pigeon walk 10m
15 arm haulers 
b - 20 min AMRAP
400m run
Max Push ups 
c - 3 mins hollow hold

The Bear Complex WOD

A - Warm up 3 rounds 15 power cleans 15 front squats 15 push press 15 back squat
b - bear complex
5 rounds
7 reps of the following power clean front squat push press back squat push press
post scores of each round, bar can not rest on the ground
Looks like Persil got stuck needs to watch those calories  
a - warm up
3 rounds
1 min skipping
15 kettlebell swings
15 v ups 
b - push press
1.1.1.1.1
c - oh squats
1.1.1.1.1

A -warm up   15 squat jumps 15 push ups  15 back ext 15 hollow rocks
B - 3 mins max kettlebell swings 24/16kg
C - How far up the ladder can you get in 10 mins;
1 Box Jump, 24″/20″
1 Burpee
1 Sit Up
2 Box Jump
2 Burpees
etc…
D - 3 min superman hold
a - warm up
3 rounds
15 air squats
15 push ups
15 sit ups
15 scaled hspu 
b - chipper
60 thruster 40/30
50 Push ups
40 cleans 40/30
30 HSPU
20 snatchs
10 turkish get ups 24/16
c - superman holds 3 mins
Happy birthday to ian and bam bam, enjoy after a messy weekend

a - warm up
3 rounds
1 min skipping
15 SDHP
15 push ups
15 squats 
b - 200 Double Unders
21-15-9
SDHP  40/30
burpees 
c - 2 min side plank, 2 min plank, 2 min side plank
See how there is triple extension at the knee, hip and shoulder allowing this athlete to get maximum height on the bar before dropping under to catch in a over head squat. During your warm up focus on reach this full hip and shoulders behind the bar.

A- Burgener warm up 
B -  Snatch Balance tekkers
C - Snatch 1,1,1,1,1 C - 2 min hollow hold, 100 x bicycles
A - warm up 5 mins  mobility 5 mins  50 x goat 
B - tekkers  pull ups kipping  butterfly 
C - 21-15-9  focus on tekkers not time - no timer 
Pull Ups  kettlebell swings 24/16
D - 100 x flutters, 30 x v-sit ups

go big or go home

A - Warm up 5 mins mobility 5 mins  50 x new goat 

B - Clean  1, 1, 1, 1, 1
C - 3 min superman hold 
D - 100 arm haulers

skills / tekkers

A - ring warm up 
B - Muscle up transition 
C - 30 muscle ups for time 
D - 3 mins max push ups 
E - 100 sit ups

CrossFit Total day

After a long two weeks of benchmarks taking there toll we are gonna work on some goats and improve are skills along with building are strength, I also wanted to remind you that we have a games day coming up in October for bam bams friend who recently passed away and we are raising money for charity, regards to the plane pull for those of you that haven"t yet collected or donated your money please bring in this week and I will send over to dorset plane pull. 
A - Warm up 5 mins  5 mins mobility goat  50 x goat
B - CrossFit Totals
max effort for 1rm 
back squat  Deadlift  shoulder press
C - Hollow hold 3 mins

Alomost there

A - warm up 5 mins  mobility 5 mins  50 x goat 
B - Mary  20 min AMRAP  5 HSPU  10 Pistols 15 Pull ups

kelly has return to bless us

A - Mobility  New goat x 50 
B - kelly  5 rounds  run 400m  30 box jumps  30 wall balls 
C - mobility

fran is back

This is the return of the dreaded fran she was the 1st benchmark and is known among every crossfitter
A - Mobility 50 x goat
B - Fran 21-15-9 for time Thrusters 43/33kg pull ups
C - crash a die
A - Mobility  50 x Goat 
b - Nancy  5 rounds for time  400m run  15 Oh squats 40/30kg 
C - Hollow hold 3mins

start of another bench mark week

A- Mobility 
B- Angie  100 pull ups  100 push ups  100 sit ups  100 squats 
C - 3mins superman hold

another day another nasty benchmark

If you hate cindy bring on Chelsea for a friday of fun
A - warm up 5 mins  mobility 5 mins  50 x goat 
B - Chelsea  Each min on the min for 30 min  5 Pull-ups10 Push-ups15 Squats 
C - 100 x flutters, 30x leg levers
A - Mobility 50 x Goat  Burgener warm up
B - Skills - Muscle up transition
C - 9, 7 and 5 reps of: Muscle-upsSnatches (135/95 lb