holiday wod lol

Right guys and girls last long session before the games on saturday time to smash yourselves

Ian and tinker last big session before you go away make sure you go hard and have a good holiday 

a - goats 

mobility 

b - 10 rounds of Cindy 

AFAP 15-14-13-12-11-10 etc 

front Squat 40/30kg 

burpee 

box jumps 24/20

kb swing 32/24

sit ups

40min time cap

Keep up the good work guys your all progressing nicely mobility is really starting to show now with yesterdays squat range so keep working those goats and hit those mobility issues. 

A- Goats 

mobility 

B- 3 mins max pull ups 

rest 2 mins 

- 3 mins max push ups 

rest 2 mins 

- 3 mins max sit ups (ab mats) 

rest 2 mins 

- 3 mins max squats 

rest 2 mins 

C- 100 arm haulers

Reebok CrossFit Anthem: What is CrossFit?

A - goats

mobility

B - Back Squats

1rm in 20 mins

C - Rope climb tekkers

D - OPTION 1 – 5 minutes of max sit ups

OPTION 2 – 3 minutes of max hollow rocks

OPTION 3 – 2 minutes of max weighted OH sit ups

A - Warm up 

Goats 

Mobility 

B - Catch up session 

or 

Tekkers 

enjoy the day off to work on those hated movements

For those that are interested I've managed to sort out a free trial at yoga room on Sunday 4th December will be a perfect chance for you all to try heated yoga for free and after the games on the saturday a chance to get a good stretch, I hope you can all make the time to try this as I've pushed for this free trial to benefit you all. The time is currently set at 1145 on the sunday but could be pushed back later if you are all drinking sat night come speak to me with your thoughts looking to get a regular class just for us on the sunday to recover from the week

A - Warm up 

Goats 

Mobility 

B - Work to 1RM Bench Press

C -   5 rounds not timed:  

3 x BP @ 80% 1RM, 

20 x hand release push-ups, 

25 burpee

D - 100 Arm haulers 

happy birthday pants for Sunday

Thanks to Pants for keeping his birthday a secret we are going long. 

anyone that doesnt do 90 reps for goats will make up the remaining reps with burpees

A - Warm up 

Goats 3x30reps (must do)

Mobility 

B - 30 min AMRAP
6 pistols alt leg
12 push ups
24 kettlebell swings @32/24

Time for some fun lets see how high you can jump 

a - warm up 

goats 

mobility

b - max vertical jump
in 15 mins
C - 15 min ladder
3 push press @40/30
3 pull ups
3 v-ups
increase by 3 each round

right you lot time to work your balance and drill some more tekkers  

a - warm up 

Goats 

mobility

b - snatch balance
find in 15 mins
c - 5rm Snatch
find in 15 mins

D - 3 mins hollow hold

A - Warm up 

goats 

mobility 

b -  For Time

box jumps, 50reps
push ups, 50 reps
sit ups, 50 reps
jumping pull ups, 50reps
back extensions, 50 reps
ring dips, 50 reps
24kg turkish get ups, 20 alt reps

RICH GRACE.wmv

A - Warm Up

Mobility

Goats

b - clean & jerk

5rm in 15mins

c - Grace

60kg clean and jerk, 30 reps

d - 3 min superman hold

 

Three online qualifiers to determine the top 60 male and female athletes.

Scaling is allowed but only RX competitors will be able to compete in the games. All athletes will be expected to judge over the weekend.

Qualifiers must be completed at registered CrossFit affiliates and cost £8 to enter.

Upon registration please ensure you make your affiliate aware so that they receive all of the necessary athlete registration paperwork.

Top 60 Male and Female athletes invited to take part in the finals in February.

Team entries

40 team places available.

1 team per affiliate.

Teams will be made up of 3 male and 2 female athletes, to enter a team competitors must have taken part in the online qualifiers.

To enter a team all athletes must compete in the online qualifier.

At the end of the online competition each affilate must send in the names of the team members.

We will then calculate the average score for the named athletes and the top 40 will be entered into the games.

Each team must provide 2 athletes to help judge competitions.

 

October member of the month

Congrats to Chopper for being Oct member of the month, I have trained chopper since December and have seen a massive improvement in his form and his ability to keep up with the younger members. well done chopper a great member and a great guy 

a - Warm up 

Goats 

mobility

b - Nate
20 min AMRAP
2 muscle ups
4 HSPU
8 2-pood kb swing

C - 100 hollow rocks

c - Warm up 

Goats 

mobility

b - 5 rounds
for time
50 double unders
35 K2E
20kg OH lunges 20 reps

c - 100 arm haulers

last two weeks of goats so lets really makes sure we 

have them drilled

a - Warm up 

goats 

mobility

b - 5rm SDHP
in 15 mins
c - 10 min AMRAP
7 muscle ups
21 SDHP

d- 100 twists @ 10/5

30 oh sit ups

 

So the WOD is:
AMRAP in 18 mins of;
11 hang power snatch, 35kg
11 burpees
11 thrusters
11 pull ups

On the 11th minute, pause for one full minute and crack on.

We will remember them.

a - Warm up 

goats

mobility

b - Front squats 

5rm in 15mins

c - 21-15-9

front squat, 40kg 

push press, 40kg

butterfly sit up

D - superman hold

A - Warm up 

goats 

mobility

B -fight gone bad 

wall-ball 10 kg 

SDHP 40kg   

box-jumps   

Push-press 40kg

rowing

return of the OH Squat

a - Warm up 

goats 

mobility 

b - oh squats
5rm in 15mins
c - 10 rounds for time
10 Oh squats, 40kg
10 push ups
d - 3 mins hollow hold

A - Warm up 

 goats 

mobility

b -  bradshaw
10 rounds
3 hspu
100kg deadlift, 6reps
12 pull ups
24 double unders

Best internal rotation fix

a - Warm up

Goats

mobility

b - Push press 5rm in 15mins

c - 21-15-9

push press, 40kg

chest to bar pull ups 

d - Mobility drills

Ultra runner feet

Take some time today to work on areas of weakness find out what is causing those goats is it mobility or lack of strength

A - Warm up

goats

mobility

B - Tekkers

or

catch up on wods missed

C - 100 flutters

30 leg raises

happy birthday tommy "aka princess" bear

More pain for the lower body but remember an 1% increase in mobility 

makes a movement 1% easier

A - Warm Up

Goats

mobility

B- 28min AMRAP

28, SDHP 32/24kg kb

28, burpee box jumps

28, bicycles

C - 3min Superman hold

hip mobility

Attack that hip range we can work in partners for this

a - Warm up

goats

mobility

b - 3 min max
turkish get ups heavy
c- 2 min max
ring dips

d- 50 strict-pull ups

100 push ups

200 squats

e- 3 mins hollow rocks