OH Squat/ MU couplet

For time:

• 21 Overhead Squats @ 42.5kg
• 9 Muscle ups
• 15 OH squats
• 7 Muscle ups
• 9 OH squats
• 5 Muscle ups

06:50, should have finished a minute quicker but just couldnt nail that final MU!!!!

PM - weighted Pull ups

5-16kg
5-20kg
3-24kg
3-32kg
1-36kg
1-40kg
1-44kg
1-48kg

Should have went heavier alot earlier

McGee/ Strict press/DEEP HSPU

Mcgee

30 minute AMRAP

• 5 Deadlifts @ 125kg
• 13 Push ups
• 9 Box jumps @ 24inch

26 Rounds + 3 Deadlifts. killer!!

Strict press

5-45kg
5-50kg
3-52.5kg
3-55kg
1-60kg (PB)
1-62.5kg (F)

DEEP HSPU

5-level floor
5-5kg raised plate for hands
3-10kg raised plate for hands
3-15kg raised plate for hands
1-20kg raised plate for hands

Squat Clean/ METCON/ CrossFit Teesside Benchmark WOD

Squat Clean

5- 80kg
5-85kg
3-90kg
3-95kg
1-100kg (F)

Cleans need alot of work!!!

Rest 5 minutes

3 Rounds for time of:

• 15 Hang Power Clean @ 60kg
• 15 Burpees

04:07 rx'd

Rest 10 mins

CrossFit Teesside Benchmark WOD

Run 400m
3 Rounds of:
20 Squats
20 Sit ups
20 Push ups
Run 400m

06:03 rx'd

2009 games WOD 5

3 Rounds for the time:

• 30 Wall ball shots @ 9kg
• 30 Hang Squat snatches @ 35kg (bar must travel below the knee)

15:38, flew through the first round, halfway point in just over 5 minutes.....then slowly died, tough to hang on!!

Yesterdays WOD n ANGIE

Yesterday was 6 x 400m sprints with 90 sec's rest inbetween

• 1:04
• 1:10
• 1:09
• 1:11
• 1:13
• 1:13

Today saw the return of ANGIE

For the time

• 100 pull ups
• 100 Press ups
• 100 Sit ups
• 100 Air squats

12:32 rx'd (PB)

Strict shoulder press

• 5-50kg
• 5-52.5kg
• 3-55kg
• 1-57.5kg
• 1-60kg (F)

Back squat/ METCON

Back Squat

5- 80kg
5-97.5kg
3-110kg
3-122.5kg
1-130kg (F)

5 Rounds for time

• 30 Back squat @ 30kg
• 20 Ring dips
• 15 Double unders

10:23 rx'd

Burpees/Swings triplet - 400m runs/wall balls

For time:
 21-15-9 reps of

• KB swings @ 32kg
• Burpees

03:20 rx'd

Rest 5 minutes

3 Rounds for time of:

• Run 400m
• 25 Wall ball shots @ 9kg

07:36 rx'd

Loads of catch up WODs

Been a while since Ive posted, heres some WODs from the past week.

For time:

• ROW 1k
• 50 Thrusters @ 20kg
• 40 Hand release push ups
• 30 KB swings @ 24kg
• 20 Burpees
• 10 Pull ups
• ROW 1k

14:01 rx'd

Nasty girls

3 Rounds for time

• 50 Air squats
• 7 Muscle ups
• 10 Hang power cleans @ 60kg

07:15 rx'd

1 Rep max Shoulder to overhead

110kg/245lb (PB)

30-25-20-15-10 reps for time of:

• OH squats @ 42.5kg
• Toes to bar

13:10 rx'd OH squats improving hugely

MARY

20 Minute AMRAP:

• 5 Handstand push ups
• 10 Pistols
• 15 Pull ups

14+5 HSPUs (PB)

Rowing-500m splits

Concept 2 rowing

5 x 500m splits with 3 mins rest inbetween splits

• 1:33
• 1:33 (obviously loafed on the first split!!)
• 1:38
• 1:42
• 1:42

Rowing has gone down hill due to neglect!!!! PB still remains 1:28 for 500m

The SEVEN

In memory of the victims from the 7/7 London bombings

7 Rounds for the time of:

• 7 HSPUs (strict)
• 7 Thrusters @ 60kg
• 7 Knees to elbow
• 7 Deadlift @ 110kg
• 7 Burpees
• 7 Kettlebell swings @ 32kg
• 7 Pull ups

25:08 rx'd, first time on that WOD, killer!!!

5-5-3 Power Clean/ Squat clean thruster n ring dip metcon

Power Clean

• 5-80kg
• 5-90kg
• 3-95kg

For the time:

• 10 Squat clean thruster @ 50kg
• 12 Ring dips
• 8 Squat clean thruster @ 50kg
• 14 Ring dips
• 6 Squat clean thruster @ 50kg
• 16 Ring dips
• 4 Squat clean thruster @ 50kg
• 18 Ring dips
• 2 Squat clean thruster @ 50kg
• 20 Ring dips

07:51 rx'd

Rest 5 minutes

3 rounds for the time:

• 10 Strict pull ups
• 20 pistols (10 each leg)

04:17 rx'd

Du's/Box jumps/Kettlebell swings

Another WOD given to me by Stu Trees from CrossFit West Yorkshire

5 Rounds for the time of:

• 40 Double unders
• 30 Box jumps @ 24 inches
• 20 Kettlebell swings @ 24kg

10:25 rx'd

Full rest day tomorrow, then Ive got to get back into some heavy lifts!!!

DU/Pistol/HSPU Triplet

10 Rounds for the time of:

• 25 Double unders
• 10 Pistols (5 each leg)
• 5 Handstand push ups

13:27 rx'd

Birthday WOD

Chipper for the time:

• 7 Deadlifts @ 175kg
• 82 Box jumps @ 24 inch
• 7 Deadlifts @ 175kg
• 82 Air squats
• 7 Deadlifts @ 175kg
• 82 Burpees

Disgusting!!!! 13:22 rx'd

First WOD in the unit

10-9-8-7-6-5-4-3-2-1 reps for the time of:

• Hang power snatch @ 42.5kg
• Overhead squat @ 42.5kg
• Handstand push ups

21:13 rx'd. Felt really weak

Travel day/Rest day

Let the gym set up begin!!!!!