Strength/ METCON

Front squats @ 107.5kg
-5
-5
AMRAP-6, still cant reach 7

Shoulder Press @ 55kg
-5
-5
AMRAP - 6, going down!!!...... :-(

OH SQUAT 5-5-3-2-1-

5-50kg
5-60kg
3-70kg
2 -72.5kg
1-75kg (PB)

5 Rounds for time of:

• 5 Ring HSPUs
• 10 OH squats @ 42.5kg

08:48, miserable OH squats, just couldnt get the bar in that sweet spot!!

EPIC THROWDOWN WITH SAM BRIGGS

WOD 1-Heavy Grace/Helen Sandwhich

For the time:

• 15 Clean n Jerks @ 70kg

3 Rounds of

• Run 400m
• 21 Kettlebell swings
• 12 Pull ups
• 15 Clean n Jerks @ 70kg

12:14 Rx'd

Rest 15 minutes

WOD 2 - 15 min AMRAP

• 10 Wall Balls @ 9kg/10Ft target
• 10 Toes to bar
• 10 Box jumps @ 24"

13 Rounds Rx'd

Heavy Deads/Dips. Burpee/Deads triplet

Today was meant to be a rest day ahead of tomorrows throwdown with Sam Briggs but once I get in the box with the guys I cant help myself.

Deadlift AMRAP @ 175kg - 12 reps

Ring dips @ 32kg
-5 reps
-5 reps
AMRAP - 12 reps

Rest 5 mins

21-15-9 reps for time of:

• Deadlifts @ 80kg
• Lateral Burpees

02:48 Rx'd

Heavy Cleans/ Khalipa v Speal WOD/ Leeds WOD

AM

Squat Clean singles upto 105kg, failed 107.5kg. PB still remains 107.5kg

Khalipa v Speal WOD

For time: 1 Clean n jerk @ 70kg, 1 round of cindy, 2 C n J's, 1 cindy, 3 C n J etc.......... until 10 C n J, 1 round of cindy. 

14:56 Rx'd, 6-7-8-9-10 were tough!!!

PM Leeds Weekend WOD

3 rounds for time of:

• 50 Double unders
• 25 Kettlebell swings @ 32kg
• 10 HSPU's

06:56 Rx'd, was happy to keep DU's and KB swings unbroken. HSPU's were broken up, a bit gutted about that!!

1.9 mile sprint/ Heavy Back Squats

Run across town to pick up my car from the garage - 10:42, put the odemeter on for the drive back and it worked out at 1.9 mile :-)

Back Squats @ 120kg
-5
-5
AMRAP - 9

HERO WOD- Fairbrother

10 Rounds for the time of:

• 3 Strict HSPUs
• 8 Chest to bar pull ups
• 2 Deadlifts @ 150kg

I started this WOD wearing a 10 kg vest but the velcro kept coming apart everytime I inhaled for the deads, cheap ass vest!! I reset the clock and started again with no vest  - 09:18 Rx'd

Squat Snatch tekkers for sets of 3, then singles

3- 40kg, 3-45kg, 3-50kg,3-55kg,3-60kg,3-65kg, 1-70kg, 1-72.5kg Failed 75kg. These werent touch and go. Still 2.5kg away from the bodyweight squat snatch!!

WOD from CrossFit Cardiff

10 minute AMRAP

• 10 Wall Balls @ 9kg, 10ft Target
• 5 Ground to overhead @ 40kg

12 Rounds + 12 reps

Strength/ 20 min AMRAP

AM
Front squats @ 107.5kg
-5
-5
AMRAP - 6, wanted 7 but just cant get out of that hole!!

Ring dips @ 32kg
-5
-5
-10

PM

A WOD courtesy of Andy Ward

20 minute AMRAP

• 10 Hang thrusters @ 40kg
• 10 Burpees
• 10 Toes to bar

9 Rounds + 4 Burpees, wanted 10!!

Rest 2 hours

3 Rounds for the time:

• 30 Double unders
• 30 Box jumps @ 24"
• 20 OH squats @ 42.5kg

08:05 Rx'd. legs were fried!!

REST DAY!!!!!!!!!!!

CrossFit Teesside WOD/ Strength

In a 3 minute window run 400m then AMRAP Kettlebell swings @ 32kg
rest 2 minutes
In a 3 minute window run 400m then AMRAP H/R press ups
rest 2 minutes
In a 3 minute window run 400m then AMRAP Box jumps @ 30"
rest 2 minutes
In a 3 minute window run 400m then AMRAP Burpees

I did this wearing a 10kg vest, 400m splits were 1:25-1:38.
Swings - 43
Press ups - 44
Box jumps - 28
Burpees - 23

138 in Total.

Deadlifts @ 170kg AMRAP - 13

Shoulder press @ 55kg
-5
-5
AMRAP - 7

Clean n jerk tekkers/METCON

AM

Clean and Jerk Tekkers working upto 100kg

Rest 5 minutes

This WOD is from Andy Ward, 5 Rounds for the time of:

• 12 Chest to bar pull ups
• 3 Clean and jerks @ 85kg
• 300m row
• 2 Clean and Jerks @ 90kg

19:38 Rx'd, I was happy not to miss any of the lifts.

PM

Yesterdays CrossFit Teesside WOD-12 minute AMRAP of:

• 10 Double unders
• 10 Ball Slams @ 9kg
• 10 Toes to bar (these should be sit ups)

12 Rounds + 5 Toes to bar, wanted 13 but forearms were blown!!

Rest 10 mins

3 x HSPU AMRAP with 5 mins rest inbetween.
-13
-13
-14

Strength work

Back Squat @ 117.5kg
-5
-5
AMRAP-10

Ring dips @ 32kg
-5
-5
AMRAP-10

OVERHEAD SQUAT
5-60kg
5-65kg
4-70kg
AMRAP @ 42.5kg-28

"MURPH"

Today was meant to be a rest day as I was going to my best mates daughters christening, I knew there would be an awesome buffet on offer so I decided to hit "MURPH" before hand :-)

For the time:

In a 10kg vest

• Run 1 mile
• 100 Pull ups
• 200 Press ups
• 300 Air squats
• Run 1 mile

I did 20 rounds of Cindy for the reps. 31:50 Rx'd

400m runs, box jumps, hang power cleans- MU AMRAP

3 rounds for the time:

• Run 400m
• 15 Hang power cleans @ 60kg
• 15 Box jumps @ 24"

09:53 Rx'd wearing a 10kg weighted vest

Rest 30 minutes

3 sets of AMRAP Muscle ups, roughly 5 minutes rest in between.

• 13 (PB)
• 9
• 9

Strength,Metcon,Rope climb AMRAP

AM
Front Squats @ 107.5kg
-5
-5
AMRAP-6

Press @ 55kg
-5
-5
AMRAP-7

PM-WOD courtesy of Dan Watson
For time
50 Double unders
15-30-10 reps of:
-Thrusters @ 50kg
-Ring dips
-SDHP @ 50kg
-Abmat Sit ups
50 Double unders

13:57 Rx'd

AMRAP 3 mins of 15ft Rope climbs - 14

Squat snatch tekkers

Squat snatch Tekkers working upto 70kg from the ground and 55kg from the hang.

Strength/ Deads,pull ups,800m run chipper

AM
Deadlifts @ 165kg
AMRAP - 14 reps

Rest 5 mins

I got this WOD from Rob Orlando's FB page

• Run 800m
• 20 Deadlifts @ 100kg (unbroken)
• Run 800m
• 50 Pull ups
• Run 800m
• 20 Deadlifts @ 100kg (unbroken)

Rob Orlando - 14:03
Me - 12:26

All my strengths in one WOD, felt like a cherry picker.

PM

Weighted ring dips @ 28kg
-5 reps
-5 reps
AMRAP - 14 reps

Rest 10 mins

50 Strict HSPUs for the time

06:07, the first 30 in 2:23. Pretty disappointed with that time.

Full/Hang Squat Clean tekkers/ Recent mainsite WOD

AM
Hang Squat Clean - upto 100kg, didnt try any higher
Full Squat Clean upto 107.5kg, missed first few attempts but finally nailed after some spotting.

Rest 5 mins

15,12,9,6,3 reps for the time of:

• Power Clean @ 60kg
• Over bar burpees

04:48 Rx'd

PM

10 Rounds of Cindy in a 10kg vest

06:36 Rx'd

Strength work/ Wall ball n MU couplet

Back Squat @ 115kg
-5 reps
-5 reps
AMRAP-10

Shoulder Press @ 55kg
-5 reps
-5 reps
AMRAP - 7

Rest 30 mins

5 Rounds for time of:

• 20 Wall balls @ 9kg
• 5 Muscle ups

09:20 Rx'd (All MU's unbroken)

400m runs/box jumps/T2B/CLUSTERS- Strength

5 Rounds for time of:

• 400m Run
• 12 Toes to bar
• 9 Box jumps @ 30"
• 6 Clusters @ 60kg

16:55 RXD, Very windy day but it made it more of a challenge!!!

Push press and Jerk tekkers working upto 110kg

Strength work

Front Squats @ 102.5kg

-5 reps
-5 reps
AMRAP - 9 reps

Ring dip @ 24kg

-5 reps
-5 reps
AMRAP - 16 reps

Squat snatches/OH Squats/ NANCY- pull ups, KB swings n DU's

AM

Squat snatch tekkers

3 reps @ 50kg
3 reps @ 60kg
1 @ 65kg
1 @ 70kg
1 @ 72.5kg (PB)

OH Squats @ 60 kg

5 reps
5 reps
AMRAP- 14 reps

Rest 10 mins

NANCY- 5 Rounds for time of:

• 400m run
• 15 OH squats @ 42.5kg

12:07 Rx'd (PB)

The incline on my 400m run became steep after 2 rounds. Well happy to keep the sets unbroken!!!

PM

100 Pull ups for the time- 03:53

5 Rounds for time:

• 40 Double unders
• 20 KB swings @ 24kg

05:30

Strength work, 400m runs and HSPU's

AM
Deadlift @ 162.5kg
-5 reps
-5 reps
AMRAP - 13

Shoulder press @ 52.5kg
-5 reps
-5 reps
AMRAP - 9

PM

5 Rounds for time:

• run 400m
• AMRAP HSPU's

10:47
-11
-9
-7
-7
-5

Disappointed with those numbers

"BAZ"

30 Minute AMRAP

• 30 Double unders
• 8 Squat Cleans @ 70kg
• 11 Hand release press ups

13 Rounds + 7 DUs Rxd

Strength work/ Bodyweight Chipper

AM
Back Squat @ 112.5kg
5 reps
5 reps
AMRAP - 11 reps

Weighted Ring dip @ 24kg
5 reps
5 reps
AMRAP - 14 reps

PM
For the time:

• 50 Pull ups
• 25 HSPUs
• 50 Toes to bar
• 25 Ring dips
• 25 Chest to bar pull ups
• 12 Ring HSPUs
• 25 Knees to elbow
• 12 Ring dips

14:56 Rx'd

SPARTAN RACE

5 km Obstacle Race through rolling countryside, low wire entanglements, flaming hurdles and mud pools.

finished 1st overall out of 350 runners.

Ive won a free invite to the Super spartan race in the states/canada :-)

GRACE

30 Clean and Jerks @ 60kg for the time

02:13 Rx'd

First 13 were unbroken, did 15 on 48 Sec's. I went to singles for the last 10 reps.

Strength work

Shoulder press @ 52.5kg
-5
-5
AMRAP-8 reps

Front Squat @ 100kg (Cleaned from the ground)
-5
-5
AMRAP-8 reps

Bodyweight mix/ Squat snatch & OH squat

AM

5 Rounds for time of:

• 12 Toes to bar
• 9 Strict HSPUs
• 6 Muscle ups
• 3 Rope climbs 15ft

21:20 Rx'd

PM

Squat snatch tekkers from the ground and hang working upto 60kg

Overhead squat @ 60kg
-5 reps
-5 reps
AMRAP- 12 reps