Central Park WOD

4 Rounds for time:

• Run 400m (ish)
• 50 Air Squats

10:22 RXD

Hells Kitchen WODs

For time:

• ROW 1k
• 100 H/R Press ups
• 10 Squat Snatches @ 60kg

12:31 RXD, Snatches were tough!!! missed 2

rest 5 mins

3 Rounds for time:

• 20 Pull ups
• 10 HSPUs

06:30 RXD

2011 OPEN WOD 4

10 min AMRAP

• 60 Bar hop burpees
• 30 OH Squats @ 55kg
• 10 Muscle ups

1 Rounds + 22 Burpees = 122 Reps

Roseberry Topping Run

12:20 as Rxd with a bottle of champagne :-)

Last year I did this alone, this year I took my gym up there and they all did great!!!

CrossFit total/ 2011 OPEN WOD 5

CrossFit Total

Back Squat - 147.5kg
Press - 65kg
Deadlift - 215kg

TOTAL-427.5kg

rest 5 mins

OPEN WOD 5- 20 min AMRAP

• 5 Power Clean @ 65kg
• 10 Toes to bar
• 15 Wall balls @ 10kg

11 Rounds

Amanda

9-7-5 reps for time:

• Muscle Up's
• Squat snatches @ 60kg

10:06 RXD, MU's umbroken.....Snatches need work

Power Cleans n Push up Couplet

12-10-8-6-4-2 reps for time:

• Power Clean @ 70kg
• H/R Press ups

03:55 RXD

"ROSA"/SNATCH

5 Rounds for time:

• 10 HSPUs
• Run 400m

11:43 Rxd

Snatch 1-1-1-1-1

50kg,60kg,65kg,70kg,75kg,80kg(F)

Putting a Demon to rest!! Hero WOD

Euro regionals WOD 4

For the time:

• 100 Pull ups
• 100 KB swings @ 24kg
• 100 Double unders
• 100 OH Squats @ 42.5kg

18:55 Rxd, PB by 6 mins!!

Rest 6 hours

Hero WOD "PAMELA" in memory of Mark Lanes mam

20 min AMRAP

• 1 Deadlift 100kg
• 12 Lateral Burpees
• 11 Sit ups

18 Rounds + 13 reps

1 rep max Thruster/ Clean n Jerk

Thruster for singles upto 95kg
Clean n jerk upto 105kg, 107.5kg (F)

Past few days

Wednesday 14th December

Deadlift AMRAP @ 150kg - 21 reps without letting go of the bar

2 Rounds for time of:

• 10 Power Snatch @ 50kg
• 10 OH Squats @ 50kg

2:23 Rxd, need to work on OH Squats still

2 Rounds for time:

• 10 Power Clean @ 50kg
• 10 Front Squats @ 50kg

1:06 Rxd.

rest 2 hours

10 Min AMRAP:

• 5 Deadlifts @ 80kg
• 15 Box jumps @ 24"

15+15 reps

Thursday- rest day

Friday 16th-UK Throwdown WOD 4

7 Rounds for time of:

• 7 Squat Cleans @ 60kg
• 7 Burpees
• 7 Pull ups

09:56 Rxd

Saturday 18th @ CrossFit Nottingham with Andy Ward

"Little John"- For the time:

• 6 Bench press @ 70kg
• 2 rope climbs @ 15ft
• 6 Deadlift @ 70kg
• 2 Rope climbs
• 6 Hang Power Clean @ 70kg
• 2 Rope climbs
• 6 Shoulder to over head @ 70kg
• 50 Double Unders
• 8 Bench press @ 70kg
• 2 rope climbs
• 8 Deadlift @ 70kg
• 2 Rope climbs
• 8 Hang Power Clean @ 70kg
• 2 Rope climbs
• 8 Shoulder to over head @ 70kg
• 50 Double Unders
• 10 Bench press @ 70kg
• 2 rope climbs
• 10 Deadlift @ 70kg
• 2 Rope climbs
• 10 Hang Power Clean @ 70kg
• 2 Rope climbs
• 10 Shoulder to over head @ 70kg
• 50 Double Unders

16:53 Rxd

Rest 30 mins

• 5 min AMRAP box jumps @ 24"-169 reps
• rest 1 min
• 4 min AMRAP 50m shuttles - 20 reps
• rest 45 secs
• 3 min AMRAP KB Swings @ 32kg-70 reps
• rest 30 secs
• 2 min AMRAP Squat Snatch @ 50kg-10 reps
• rest 15 secs
• 1 min AMRAP Pull ups - 38 reps

Sunday 18th December

3 Rounds for the time:

• Row 1k
• Run 800m

21:40 Rxd

Annie at the bar/ 3 min interval AMRAPS

AM

For time:

• 50 Double Unders
• 50 Toes to bar
• 10 HSPUs
• 40 Double Unders
• 40 Toes to bar
• 10 HSPUs
• 30 Double Unders
• 30 Toes to bar
• 10 HSPUs
• 20 Double Unders
• 20 Toes to bar
• 10 HSPUs
• 10 Double Unders
• 10 Toes to bar
• 10 HSPUs

18:52 Rxd

PM

3x3 Min AMRAPS with 3 mins rest inbetween

• 4 Power Cleans @ 60kg
• 6 Lateral Burpees

6,6,6=18 Rounds

past few days

Sat 10th

3 Rounds for time:

• 25 Pull ups
• 40m Walking lunge with 15kg
• 20 Hang Clusters @ 42.5kg

12:28

Mon 12th

Max MU's with 2 min rest inbetween

• 10
• 6
• 6
• 5
• 5

5 Rounds rest 2 mins between rounds
 in a 3 min window run 400m, 30 Box jumps @ 24" then AMRAP OH Squats @ 42.5kg

• 13
• 10
• 14
• 10
• 14

PM

Snatch Tekkers

5-55kg
5-60kg
3-65kg
3-70kg
1-75kg
1-80kg
1-82.5kg (F) Kept losing it coming out of the Squat

weekend at CF Thames/ London Throwdown WOD 1

Air force WOD

For time:

• 20 Thrusters
• 20 SDHP
• 20 Push Press
• 20 OH Squats
• 20 Front Squats

on min every min perform 4 burpees, weight is 40kg barbell

05:53 Rxd

Helen

3 Rounds for time:

• Run 400m
• 21 KB swings @ 24kg
• 12 Pull ups

06:56 Rxd PB

London Throwdown WOD

in any order in any denomination complete:

• 75 Thrusters @ 35kg
• 75 Pull ups
• 75 Bar hop Burpees

I chose to do 25-20-15-10-5

10:43 Rxd

NANCY

5 Rounds for time:

• 400m Run
• 15 OH Squats @ 40kg

10:51 Rxd PB!!

UK Throwdown WOD 2

12 min AMRAP:

• 10 Rounds of Cindy
• AMRAP GTOH @ 60kg

10+51 GTOH Rxd

OH Squat
3-80kg
2-85kg
1-90kg

Deadlift -180kg x 10 reps

Monday and Tuesday

Monday

Press @ 60kg-5,5,3

3 Rounds for time:

• 30 T2B
• 21 GTOH @ 40kg

09:17 RXD

Tuesday

AM
3 Rounds for time:

• 8 Muscle ups
• 16 OH Squats @ 40kg

06:41

PM
Linda (3 bars of death) 10-1 reps of

• 1 and a half Bodyweight Deadlift
• Bodyweight Bench press
• three quarters bodyweight Squat Clean

17:03

Front Squats/ Bubba

Front Squats 3x3 @ 110kg,112.5kg,115kg

Bubba

For time:

• 50 Air Squats
• 25 Push Press @ 50kg
• 50 Sit ups
• 25 Front Squats @ 50kg
• 50 Calorie row
• 25 Deadlifts @ 80kg
• 50 Double Unders

Then 5 Rounds of

• 5 KB Swings @ 24kg
• 5 Burpees

10:14 Rxd

Busy day

UK Throwdown WOD 1

7 min AMRAP:

• 5 HSPU
• 7 OH Squats @ 50kg
• 30 Double Unders

5+2 HSPU's

1 Rep max Thrusters

3-80kg
3-85kg
1-90kg
1-95kg (PB)

F.R.E.A.K

For time:

• 21 Thrusters @ 42.5kg
• 21 Pull ups
• 800m Run
• 30 KB Swings @ 24kg
• 30 Pull ups
• 50 Double Unders
• 50 Sit ups
• 400m Run
• 30 Box Jumps @ 24"
• 30 Wall Balls @ 9kg

12:14 Rxd

Swim WOD

5 Rounds for time:

• 50m Swim
• 25 Press ups, Chest to deck

09:01

"ALLY"

5 x 3 HSPUs on parallettes down to 3" below parallel, rest 2 mins inbetween
5 x max reps Ring dips with 20kg, 2 mins rest in between-13,11,11,10,10

Rest 5 mins

"ALLY"

5 Rounds for time:

• 50 Double Unders
• 6 Squat Cleans @ 70kg
• 11 T2B
• 17 KB Swings @ 32kg

Hurrendous WOD, R.I.P Ally

GCS training

Cleans for singles upto 105kg

3 Rounds for time:

• 8 C2B pull ups
• 8 Thrusters @ 60kg

01:59Rxd

rest 5 mins

For time:
80 DU's, 20 KB swings @ 32kg, 20 Wall balls, 20 Burpees

02:58 Rxd

rest 5 mins

For time: 25 GHDs/1 Bar Muscle up, 20/2, 15/3,10/4,5/5

07:26 RXD

Pyramid Helen/ Strength

5 x 5 sets of MU's, 2 mins rest inbetween-10,7,5,5,4

rest 5 mins

For time:

• Run 1200m
• 63 KB swings @ 24kg
• 36 Pull ups
• 42 KB swings @ 24kg
• 24 Pull ups
• 21 KB swings @ 24kg
• 12 Pull ups

17:22 Rx'd

Back Squat @ 130kg- 5/5/9 reps
Press @ 57.5kg - 5/5/8 reps

Cindy/ Snatch

CINDY

AMRAP 20 minutes

• 5 Pull ups
• 10 Press ups
• 15 Air Squats

31 + 10 PB!!!

Squat Snatch

5 @ 50kg
5 @ 60kg
3 @ 65kg
1 @ 70kg
1 @ 75kg

Didnt try any higher as my last one was a real struggle!!

Thursday 17th, Friday 18th

Thursday - Russel take 2

3 Rounds for time of:

• 25 Double unders
• 25 H/R Push ups
• 6 x 10m sprints

03:47 Rx'd

SWIM WOD

5 Rounds for time:

• 50m swim
• 10 in/outs
• 20 Air squats

12:29

3 Rounds for time:

• 400m run
• 20 OH LUNGES @ 25kg
• 20 T2B

Friday 18th

Front Squat @ 107.5kg-5/5/7 reps
rest 5 mins
50 Thrusters @ 50kg - 03:39
rest 5 mins
50 KB swings @ 32kg,50 Press ups - 03:13
rest 4 hours
3 Rounds for time:

• 400m run
• 13 Power cleans @ 80kg
• 13 Burpees
• 13 Pull ups

11:13 Rx'd

Push Jerks 5-5-5-3-1-1-1

Push Jerks

5-60kg
5-70kg
5-80kg
3-90kg
3-100kg
1-105kg
1-110kg
1-117.5kg (PB!!!)

Last few days "NAPIER"

Monday 14th- Strength

Back Squat @ 127.5kg- 5/5/10 reps
Press @ 57.5kg - 5/5/7 reps

Tuesday 15th

AF WOD-"Russell"

For time:

• 25 Double Unders
• 25 H/R Press ups
• 6 x 10m sprints

03:46 Rxd, got to do this again cos i didnt place my hand on the ground between intervals!! Doh!!!!

OH Squats for 3 reps @ 60kg,70kg,75kg,80kg,85kg (2) 90kg (1)

HERO WOD - "NAPIER"

10 Rounds for time:

• 10 Power Cleans @ 42.5kg
• 5 Wall Climbers
• 20 Double Unders

17:00 Rx'd

CrossFit Stockport/ Rememberance WOD

In one hour work thru as many Benchmark girls for points in pairs, me and Mike Holmes did this.

I got 2 x FRAN, 2 x GRACE, 1 x HELEN.

in a 7 man team do MURPH x 4

Rememberance WOD, 18 min AMRAP, rest for one minute at the 11th min.

• 11 Hang snatches @ 35kg
• 11 Burpees
• 11 Thrusters @ 35kg
• 11 Pull ups

7+25

Power/Squat Cleans 1-1-1-1-1/ METCON

Power Clean upto 105kg
Squat Clean upto 105kg

rest 5 minutes

For the time:

• Row 1k
• 10 Squat Cleans @ 90kg
• 200 Double Unders
• 1k Row

I was meant to do 60m Handstand walk after Double unders but I had to rush the WOD!! 14:39 Rx'd

Ring dips x 5 sets with 2 mins rest inbetween

• 33
• 26
• 17
• 17
• 20

METCON/STRENGTH

2 Rounds for time:

• 200m Run
• 20 Power Cleans @ 60kg
• 20 Wall balls @ 9kg/10 ft TGT
• 20 KB Swings @ 24kg
• 20 Ab mat Sit ups
• 20 Toes to bar

11:57 Rx'd, felt pretty sluggish and weak on this. rest day needed soon.

PM

Deadlift @ 180kg x 8 reps
Bench press 1-1-1-1-1 upto 105kg

Courtesy of Bucko

Snatch work for reps

5 -50kg
5 - 55kg
3 - 60kg
3 - 65kg
1 - 70kg, 75kg, 80kg (PB)

rest 5 mins

3 Rounds for time of:

• 5 Squat Snatch @ 65kg
• 30 Pull ups

09:20 Rx'd, missed 7 snatches during the WOD

rest 5 mins

10x100m shuttles with 30 secs rest inbetween, all timed at 15 sec's.

Back Squat 1-1-1-1-1/ CF Teesside WOD/ JERKS

Back Squat for singles
100kg,120kg,130kg,135kg,140kg (PB) Didnt try higher but reckon I have more in me!!

For the time:

• Run 800m
• 50 OH Squats @ 35kg
• 25 Box jumps @ 24"
• 25 OH Squats @ 35kg
• 50 Box jumps @ 24"
• Run 800m

13:10 Rx'd

Shoulder Press 1-1-1-1-1-1
50kg,55kg,60kg,65kg,67.5kg(Fail)

Push Press x 5 @ 70kg, 80kg

Push Jerks 1-1-1-1-1
90kg,100kg,110kg,115kg,117.5kg (Fail)

On with Bucko's programming 2moro, this should be intresting!!!

Friday 4th and Saturday 5th

Friday

Front Squat 1-1-1-1-1

80kg,100kg,110kg,115kg,120kg, 125kg (F)

21-15-9 reps for time of:

• Front squats @ 60kg
• Ball slams @ 9kg

03:43 Rx'd

Saturday-"AUSTIN"

7 minute AMRAP

• 2 Muscle ups
• 2 Deadlifts @ 152.5kg

52 Reps, wanted 55+ so may hit this again soon

OH Squats

3 Rounds for time of:

• 10 OH Squats @ 60kg
• 50 Double unders

05:48 Rx'd, OH Squats were terrible, I need to start moving 60kg around alot better, I felt like I wasnt warmed up enough but thats no excuse

10 x 5 OH Squat @ 60kg rest as needed between sets, this was to prove to myself that I can do it!!

OH Squat AMRAP @ 42.5kg - 25 reps unbroken

Deadlift 1-1-1-1-1/ Dianne

Deadlift for singles- 70kg, 110kg,150kg,190kg,210kg (PB), 220kg (failed)

rest 5 mins

21-15-9 reps for time of:

• Deadlift @ 100kg
• HSPUs

05:56 Rx'd (PB)

"JERRY"/ SHOH AMRAP

"JERRY"

For time:

• Run 1 mile
• Row 2km
• Run 1 mile

19:46 Rx'd!!

AMRAP 2 mins of Shoulder to Overhead @ 60kg

36 reps

"LIPSON" Take 2

21-15-9

• Back Squat @ 85kg, taken from the ground
• KB swings @ 24kg

05:08 Rx'd, wanted SUB 5!!!

OH Squat 3-3-3-3-3/ Bucko's METCON

DWF Preparation

OH Squat 3-3-3-3-3-3

40kg/50kg/60kg/70kg/75kg/80kg/82.5kg (F)

rest 10 mins

3 Rounds for time of:

• 500m Row
• 21 Burpees
• 400m Run

13:42 RX'D

HERO WOD-BRADSHAW

"BRADSHAW"
10 Rounds for time:

• 3 HSPUs
• 6 Deadlifts @ 100kg
• 12 Pull ups
• 24 Double Unders

11:42 Rx'd-Really happy with that time, a good WOD for me though!!

PM

Snatch tekkers

Hang Squat snatches upto 60kg
Squat Snatches upto 70kg
Power Snatch upto 75kg

AF WOD 3/OH Squats

21-15-9 reps for time of:

• Back Squats @ 85kg (bar taken from the ground)
• KB swings @ 24kg

06:16 Rx'd

OH squats for sets of 3 upto 70kg

"AMAZING GRACE"

30 Clean n Jerks for the time @ 60kg

1:59 Rx'd (PB)

Strength/ "June Terry"

AM
Front Squats @ 107.5kg - 5,5,6
Shoulder Press @ 55kg  - 5,5,8

PM

My Friend Dan Watson lost his dear Nan last week and this WOD is dedicated to her life.

12 minute AMRAP

• 80 Double unders
• 12 SDHP @ 40kg
• 10 Power cleans @ 40kg
• 11 Thrusters @ 40kg

4 Rounds + 65 Double unders

Back into training after Sweden

AM

"Cammille"

8 min AMRAP

• 3 Snatch complex's (power snatch/hang power snatch/hang squat snatch) 57.5kg
• 3 Wall climbs

26 reps, that was a heavy weight for me so Im happy with that!!

PM

Double under flight simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of double under, break after each set if you trip during a set then you start the set from the beginning again.

07:48 Rx'd

rest 5 mins

100 Burpees (touch above the 8 foot line), every minute perform 3 HSPU's

08:58 Rx'd

Sweden Prep continued

WOD 3

16-14-12-10 reps for time of

• Hang thrusters @ 45kg
• Toes to bar

Had a stab at this WOD and was happy to get sub 8 mins (cut off is 10) On the day I will push harder

Burpee box jump tekkers, forgot how much they take it out of you!!!

Squat snatch tekkers in trainers upto 60kg

Sweden Prep continued

12m Shuttles

Max Double Unders in 1 min

2 min to Establish max Ground to Overhead-105kg

107.5kg Power CLean n Jerk!! PB

Swedne Preperation

Snatch Tekkers
Pistol tekkers
Turkish get up tekkers

WODFEST

Thursday 6th

J.T

21-15-9 reps for the time of:

• HSPUs
• Ring dips
• Press ups

10:56 Rx'd, mixture of Kipping n strict HSPUs

Friday 7th

Stacey re run, for the time: 150 Air squats, ROW 2K, 150 Air squats - 13:16 Rx'd

Rest 2 hours then a throwdown with Dan Watson using the hopper deck of cards, 2 cards each!!

Card 1-Push Press 7-7-7

• 7 reps @ 75kg
• 7 reps @ 80 kg
• 6 reps @ 82.5kg, 7th rep became a jerk

rest 5 mins then card 2

30 Muscle ups for the time - 04:57 Rx'd

rest 5 mins then card 3- Last Ascent

5-10-15 reps for the time of:

• Back squat @ 100kg
• Box jumps @ 24"

04:07 Rx'd

rest 5 minutes then card 4- RANDY

75 Power snatches @ 35kg for the time- 03:37 Rx'd

Rest 2 hours then CrossFit Team WOD, Caroline pulled me through it!!!

Awesome days training

STACEY

Again faster are offering a slot on their team and I'd love to grab it.

For the time:

• 150 Air Squats
• 2k Row
• 150 Air Squats

13:35, HOWEVER I MISCOUNTED THE REPS AND ONLY DID 149 AIR SQUATS ON THE FIRST SET, BACK ON IT TOMORROW!!!

Stole this from Rob Orlando :-)

This would is meant to ne performed un broken

7 Rounds for the time of:

• 4 HSPU's
• 5 Squat Cleans touch n go @ 70kg
• 6 Chest 2 Bar pull ups
• 7 KB swings @ 32kg

13:20, first 3 rounds were unbroken then the Squat cleans became broken up, everything else unbroken. Rob Orlando - 11:56 RX'D. Im hitting this one again in the future to get it unbroken!!!

Chipper/Strength/Rowing n MU metcon

AM

For the time:

• Run 400m
• 30 Wall balls @ 9kg/10 ft target
• 20 Toes to bar
• 30 Box jumps @ 24"
• 20 SDHP @ 47.5kg
• 30 Burpees
• 20 Shoulder to Overhead @ 60kg
• 3 Rope climbs @ 15ft

08:30 Rx'd

PM

Back Squat @ 122.5kg  - 5, 5, 10
Shoulder press @ 55kg - 5,5,8

rest 10 minutes

3 Rounds for time:

• 10 Muscle up
• Row 1k

16:21 Rx'd, first set of MU's unbroken, then 3+4+3/ 5+2+2+1

Leeds Throwdown

In partners row 2k and then run 800m together.

Me and Luke did this in 11:00

For the time:

• 50 Double unders
• 3 Rounds of
• 20 H/R press ups
• 15 Toes to bar
• 10 OH squats @ 50kg
• 50 Double unders

06:41 Rxd, good WOD enjoyed it!!

Power Clean 5-5-3-3-1-1

Power Cleans

5-80kg
5-85kg
3-90kg
3-95kg
1-100kg, should have tried triple!!
1-105kg
Failed - 107.5kg!! PB still remains 105kg

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

ROSSI/ Strength work

AM
ROSSI

6 Rounds for time:

• 600m Row
• 60 Double unders
• 6 Box jumps @ 30"
• 6 Burpee Pull ups
• 6 Shoulder to Overhead @ 60kg
• 60 Air Squats

34:55 Rx'd

PM

Weighted Ring dips @ 80% of 1RM
20kg-5
20kg-5
AMRAP @ 20kg-17

Deadlift @ 80% of 1RM
AMRAP @ 160kg- 11

Weighted Pull up @ 80% of 1RM
24kg-5
24kg-5
AMRAP-11

RECENT MAINSITE WOD/ NEW STRENGTH PROGRAMME

AM
5 Rounds for time:

• 40 Double unders
• 30 Box jumps @ 24"
• 20 Kettlebell swings @ 32kg

09:48 Rxd, mega pleased with that time.

PM

Strength @ 80% of 1 REP MAX

Press- 2 x sets of 5, 1 x AMRAP @ 52.5kg = 7 reps
Back Squat-2 x sets of 5, 1 x AMRAP @ 110kg = 12 reps

F**ked up Snatch complex (taken from FIT AS F**K competition)

Power Snatch and Squat Snatch tekkers.

Power snatch-70kg (PB) Felt ok, could have went higher maybe.
Squat Snatch-70kg (PB), Failed (75kg) Shoulder didnt like it,still some movement in there at that weight.

6 Rounds for the time:

• 1 Power Snatch @ 60kg
• 2 Squat Snatch @ 60kg
• 3 Overhead squats @ 60kg

08:43 Rxd, First 2 rounds were mega sloppy, got it together for the last 4 rounds after my sister spotted my depth on the OH squat. All movements became comfortable @ 60kg, I need to concentrate on not going too low on the squats.

FRAN

21-15-9 Reps for time of:

• Thrusters @ 42.5kg
• Pull ups

02:34 Rx'd

Deadlifts/Pull ups

5 Rounds for the time:

• 15 Deadlifts @ 82.5kg
• 15 Pull ups

05:39 Rx'd

Full rest day tomorrow!!!

OH squat/HSPU couplet. Squat snatch tekkers

21-15-9 reps for time of:

• OH squat @ 50kg
• HSPUs

11:13 Rx'd

Rest 10 minutes

5 x sets of 10 Squat snatch @ 42.5kg, rest 1 minute between sets.

Rest 10 minutes

L-SIT hold

1 x 15 secs
1 x 10 secs
1 x 10 secs

Helen, Front Squats, T2B/Wall ball couplet, Farmers walk

AM

HELEN- 3 Rounds for time:

• 400m run
• 21 KB swings 24kg
• 12 Pull ups

07:00 Rx'd

PM

FRONT SQUAT

• 5-90kg
• 5-100kg
• 3-110kg
• 3-115kg (2)
• 1-120kg (F) tired legs!!

Rest 5 minutes

3 sets of 10 unbroken squat cleans @ 60kg, rest 1 minute inbetween.

Rest 10 minutes

5 Rounds for time of:

• 15 Wall balls 9kg
• 15 Toes to bar

05:37 Rx'd

200m Farmers walk @ 24kg each hand - 53 seconds.

Active recovery/ Rest day

Rowing at 90%

1k-03:25 (1:42 Avg 500m)
rest 3 mins
750m - 2:33 (1:42 Avg 500m)
rest 2 mins
500m - 1:40.9 (1:40.9 Avg 500m)
rest 1 min
250m - 49.4 (1:38.8 Avg 500m)

Pistols - 5 x sets of 10 (no time)

MAINSITE WOD 20-8-11

3 Rounds for time of:

• 12 Muscle ups
• 75 Air squats

10:42 Rx'd. Was hoping to hit sub 10 but MU's became hard work in the last set. SET 1 was 9+3, SET 2 was 6 + 3+3, SET 3 was 6 +2+1+1+2.

Burpee's/Goblet squats/KB swings AMRAP

12 minute AMRAP

• 5 Burpees
• 10 Goblet squats @ 24kg
• 15 KB swings @ 24kg

9+23 Rx'd

HERO WOD-The big Reach

For time:

• 42 Front Squats @ 60kg
• Row 2200m
• 42 Burpee Pull ups

15:00  Rx'd

PM- 5-5-3-3-1 Shoulder press, Push press, Push jerk

Shoulder press

5-50kg, 5-55kg, 3-57.5kg, 3-60kg, 1-62.5kg, Failed-65kg

Push press

5-70kg, 5-75kg, 3-80kg, 3-85kg, 1-90kg

Push Jerk

5-85kg, 5-87.5kg, 3-95kg, 3-100kg, 1-105kg, 1-110kg, 1-115kg (PB)

Full rest day

Today is a full rest day, tomorrow I'll be completing the HERO WOD " THE BIG REACH" in memory of a fallen ROYAL MARINE!!

Im back to recording my progress, had a few busy weeks!!

Im back to recording my own progress after a few busy weeks!!!

Recent WODs

Karen

• 150 Wall balls @ 9kg for time - 07:00 Rx'd

Leeds WOD

For time

• 20 Deadlift @ 80kg
• 20 Lateral burpees
• 20 Thrusters @ 40kg
• 20 KB swings @ 24kg

02:34 Rx'd

5 Rounds for time:

• Run 400m
• 3 15ft Rope climbs
• 10 Chest to bar Pull ups
• 15 Ring push ups

17:37 Rx'd

105kg Clean and Jerk

For time:

• 7-5-3 Snatch and OH squat @ 50kg
• 50 Double unders
• 20 Pull ups
• 7-5-3 Power clean and Front squat @ 50kg
• 30m OH walking lunge with 20kg plate

05:37 Rx'd

Rest 10 mins. then 3 sets AMRAP OH squats @ 50kg, rest as needed between sets

• 20
• 10
• 13

3 sets AMRAP OH squats @ 42.5kg, rest as needed between sets

• 24
• 19
• 18

Rest 10 minutes

AMRAP muscle ups, 1 minute rest between sets

• 7, 7, 5.

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!!!!!

Beach WOD 3

For the time:

• 21 concrete box jumps (roughly 30 inches)
• 3 Burpees
• 18 concrete box jumps (roughly 30 inches)
• 6 Burpees
• 15 concrete box jumps (roughly 30 inches)
• 9 Burpees
• 12 concrete box jumps (roughly 30 inches)
• 12 Burpees
• 9 concrete box jumps (roughly 30 inches)
• 15 Burpees
• 6 concrete box jumps (roughly 30 inches)
• 18 Burpees
• 3 concrete box jumps (roughly 30 inches)
• 21 Burpees

Box jumps are difficult on the sand!!!!!!

Beach WOD 2

For the time:

• 20 Handstand push ups
• 25 Air squat jumps
• 15 Handstand push ups
• 50 Air squat jumps
• 10 Handstand push ups
• 75 Air squat jumps
• 5 Handstand push ups
• 100 Air squat jumps

13:42 rx'd

Beach WOD/ANNIE

5 Rounds for the time:

• 50 Air squats
• 25 Hand release push ups
• 200m run

13:50 rx'd

ANNIE

50-40-30-20-10 reps for time of:

• Double unders
• Sit ups (un anchored, shoulders to deck, chest to knees)

05:28 rx'd

Rest day

Marbella 2moro for 4 days!!!!

Nicole/ Rings Push up AMRAP

Nicole

20 minute AMRAP of:

• 400m run
• max reps pull ups, (as soon as you drop off the bar run 400m again)

Total Pull ups- 140 (8 rounds)

Rest 10 minutes

AMRAP (as many REPS as possible) of Ring push ups x 5 sets with 1 minute rest in between sets.

• 30
• 20
• 15
• 19
• 16

100 in total.

Fry the shoulders!!!!

This WOD was given to me by Stu Trees at CrossFit West Yorkshire, he like me struggles with shoulder to overhead strength and see's it a sa weakness to work on.

5 Rounds for the time with a 40kg bar

• 5 Strict shoulder press
• 10 Push press
• 15 Push jerk

11:21 as rx'd.

Was meant to be a rest day today but Im pushing through until Monday because Im going away for a few days of sun :-)

Be strong, Be Deadlift strong!!!

Deadlift 5-5-3-3-1

• 5 reps @ 345lbs
• 5 reps @ 385lbs
• 3 reps @ 415lbs
• 3 reps @ 425lbs
• 1 rep @ 445lbs
• 1 rep FAILED @ 455lbs, PB still remains @ 445lbs

I should have went heavier at the first set of 5.

Rest 5 minutes

with a 135lb bar perform 60 reps unbroken, rest 1 minute, 40 reps unbroken, rest 1 minute, 20 reps unbroken.

Set of 40 was a killer!!! I firmly believe that having a strong deadlift prepares you for any other lift!!

Bodyweight mix

5 Rounds for the time of:

• 5 muscle ups (palms out)
• 10 pistols on each leg (20 in total)
• 15 toes to rings
• 20 walking lunge steps

17:00 as rx'd, Pistols were hard, got to get back into them!!

Rest 5 minutes

For the time:

• 30 Air squats
• 5 Ring Handstand push ups
• 30 Air squats
• 4 Ring Handstand push ups
• 30 Air squats
• 3 Ring Handstand push ups
• 30 Air squats
• 2 Ring Handstand push ups
• 30 Air squats
• 1 Ring Handstand push ups

06:11 rx'd

HERO WOD- JEREMY/ 300 Double unders for time

'JEREMY'

21-15-9 reps for the time of:

• Overhead squats @ 42.5kg/95lb
• Burpees

05:11 rx'd, Managed to keep all my OH squats unbroken and heels firmly to the deck :-)

Rest 5 minutes

300 Double unders for the time - 03:42 (PB) 146 unbroken.

Rest day

Sunday Throwdown at CrossFit HG3- sick WODs :-)

WOD 1

3Rounds, working 1 min on the following stations for a total number of reps

• Squat Clean Thrusters @ 50kg
• Burpee into a pull up into a knees to elbows
• Tyre flips (heavy tyre!!)
• Farmers walk with 24kg Kettlebell each hand (1 metre=1 rep)
• Rest
• Row (calories rowed=reps)

Finished with a total of 316 reps, only managed 1 tyre flip each round.

Rest 15 mins

3 minute AMRAP of:

• 3 Overhead squats @ 45kg
• 6 Hand release push ups
• 9 Box jumps @ 24 inch

4 Rounds + 3 Push ups

rest 1 minute, then 3 minute AMRAP of:

• 7 Kettlebell swings @ 24kg
• 7 Toes to bar

7 Rounds

rest 1 minute, then 3 minute AMRAP of:

• 5 Thrusters @ 45kg
• 5 Bar-facing burpees.

4 Rounds

Awesome day, looking forward to the next one at Leeds.

Middlesbrough 5km park run/ Skill Triplet

5km Parkrun

18:05, was hoping to hit sub 18. Im still happy with that time, PB still remains 17:47.

Afternoon

5 Rounds for the time:

• 7 Handstand Push ups (mixture of strict then kipping when fatigued)
• 14 Ring dips
• 21 Double unders

09:17 rx'd

HERO WOD 'JACK'

20 Minute AMRAP of:

• 10 Push press @ 50kg
• 10 Kettlebell swings @ 24kg
• 10 Box jumps @ 24 inch (games standard)

13 Rounds + 6 Push press rx'd. First time doing this WOD, was aiming to hit 12 + so Im happy with that. The park became a lonely place after the first few minutes :-)

Good to see my mates at CrossFit Wolfe Baghdad getting on the mainsite :-)

Rest day

Back Squat 5-5-3-3-1-1

Back Squat

5-225lbs/102kg
5-245lbs/111kg
3-265lb/120kg
3-275lbs/124kg
1-285lbs/129kg
1-295bs/133kg
Fail-305lbs/138kg

With a 135lb/60kg bar perform 40 reps unbroken, rest 2 mins, 30 reps unbroken, rest 2 mins, 20 reps unbroken, rest 1 minute 10 reps unbroken.

Mainsite WOD from 31/05/11

For the time:

• 50 Pull ups
• 10 Burpees
• 40 Pull ups
• 20 Burpees
• 30 Pull ups
• 30 Burpees
• 20 Pull ups
• 40 Burpees
• 10 Pull ups
• 50 Burpees

I chose this WOD as my pull ups have gone down hill, I kept them in sets 10's and 5's after the first 25 unbroken. Burpees were all unbroken, just kept moving at a steady pace- 17:37 rx'd. HANDS ARE TORN TO SHREDS!!! I checked out the times posted on the mainsite and they are mainly 20 mins+ rx'd so Im pleased with that time.

OH squat/Walking lunges/400m run Triplet

For the time:

• 21 Overhead squats @ 42.5kg/95lbs
• 21 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run
• 15 Overhead squats @ 42.5kg/95lbs
• 15 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run
• 9 Overhead squats @ 42.5kg/95lbs
• 9 Walking Lunges with 42.4kg/95lbs bar overhead (narrow grip)
• 400m run

11:23 rx'd, Overhead squats were fine, managed them all unbroken and heels were firm to the ground!! Ive changed my grip to a wider allowing me more shoulder flexibility.

Rest day

1 RM Squat Clean/KALSU

Work upto a 1 rep max squat clean

100kg/225lb

For the time:

100 Thrusters @ 60kg, 5 Burpees on the minute, every minute!!

Disgusting from the off!!! 24:51 rx'd

MU's/400m run AMRAP

20 Minutes AMRAP of:

• Run 400m
• 7 Muscle ups (games standard)

6 Rounds + 400m run + 3 Muscle ups

I wanted 7 rounds but hit pure fatigue, first set of MU's unbroken, then down to sets of 5 + 2.

First WOD after games- JACKIE

For the time:

• Row 1000m
• 50 Thrusters @ 20kg bar
• 30 Pull ups

07:08 rx'd, disappointed with that time, PR is 06:10!! Everything felt heavy..

OH squat tekkers @ 30kg, 3 x sets of 20.

Still resting post games!!

Im still feeling the effects of the regionals, legs, back and arms are still pretty sore!!! GAY I know, hoping to get back into training by the weekend. I have a date with the OH squat, my aim over them next few weeks will be to completely rebuild my OH squat, stripping back down to PVC pipe and gradually increasing the load!!

D Day tomorro reference the possibility of Crossfit Teesside!! Fingers crossed the council overturn their original decision, if not I'll be boarding a plane to the states in order to train for next year!!

Rest

The past 3 days has just been all about technique work, no real WODs as such. Trying to stay injury free and taking care of a few niggles Ive aquired over the past week.

Full rest n stretch between now and Friday, Let the games begin.

Good luck to all, ecspecially my mates on the Crossfit Leeds team captained by Mike Rawlinson and the Baghdad boys Andy and Stef in the individuals!!

More games prep

I was too tired to do yesterdays PM WOD so I did it as prescribed this morning, still not for time just for a taster. I burnt out far too early on the pull ups so I need to go for smaller sets at the start.

• 100 Pull ups
• 100 KB swings
• 100 Double unders
• 100 OH squats @ 42.5kg

This is going to be tough following WOD 3!!

Games prep continued.

9-7-5 MU's with 1 minutes rest in between. Rings set at 2 inches above my reach.

Managed to do them all unbroken.

rest 30 mins

21-15-9 reps of:

• Deadlift 145kg
• Box jumps 30 inches

This wasnt for time, just to get a feel of the weight and its heavy from the off!!!

PM

For time: 50 Pull ups, 50 KB swings, 50 DU's ,50 OH squats @ 42.5kg

Pushing Amanda/ Lunge walks,new burpees

9-7-5 reps for time of:

• HSPUs
• Squat snatches @ 60kg

Feeling more confident on squat snatches, strung a few together but also missed a few by doing that. Single all the way

Rest 5 minutes

3 rounds for time:

• 30m Walking lunge with 20kg overhead
• 10 Burpees with a jump on a 20kg plate.

05:12 rx'd

PM- 3 rounds for time of:

• 20 Pull ups
• 20 Dumbell ground to overhead @ 20kg
• 20 Toes to bar

Rest day

Leeds with Wardy

1 Rep max thruster-85kg, possibly 90kg with a kind judge
Squat snatch practice @ 45,50,55,60kg- more confidence needed.

Nancy

5 Rounds for time of:

• 400m run
• 15 OH squats @ 40kg

13:40 rx'd- OH squats were dissapointing, still alot of work needed there but it'll come.

20 HSPUs for the time- 01:52, they were all strict but Ive now learnt the kip which may make things easier

5 x 10 pull ups, roughly 10 seconds rest in between.

Good to train with Andy Ward!! 10 days til games,1 week of training left!!

Light Amanda

9-7-5 reps for the time of:

• Muscle ups,(rings set 1 inch above reach, palms out)
• Squat snatch @ 57.5kg/125lbs

Started of with some squat snatch and OH squat tekkers, 30kg,40kg,45kg,50kg,55kg

WOD- MU's all unbroken;extremly cautious on the snatches.Felt a slight wobble in my shoulder during the set of 7. Happy to do it at that weight.

Games prep

The next 2 weeks revolves around preperation for the games WODs

Yesterday was an attempt at WOD 4, 100 pull ups, KB swings,Double unders, OH squats @ 95lb for the time- I played about with all 4 movements but not for the time.

Today I did a shortened version of WOD 3: 15-9-6 reps for the time of

• Deadlift : 315lb/145kg
• Box jumps @ 30 inches

I got 04:50 rx'd- Deads were alot heavier than I expected, WOD 3 will be tough.

Finished with 30 HSPUs for the time, tried the tactic of keeping shorter sets, 10-5-3-2-singles ended up with just over 2:30

Rest day

Rest day, but did 30 Handstand push ups for the time - 02:27.

1 Rep max squat clean n jerk/ Final WOD 2009 Games

Find 1 rep max SQUAT CLEAN N JERK,

I was inspired by all the heavy lifts coming out of Crossfit Leeds and knew I had over 100kg in me. I managed 105kg/231lb full squat clean n jerk, then failed 107.5kg/236lb. Not bad on a windy basketball court with chavs shouting at me.

Rest 5 minutes

For the time:

• 30 Squat clean n jerks @ 70kg/155lb

I did this in a dissapointing 06:21 rx'd.

Squat snatch/Ring dip/400m run triplet- Push press/Toes to rings couplet

For the time:

• 21 Squat snatchs @ 42.5kg
• 21 Ring dips
• 400m run
• 15 Squat snatchs @ 42.5kg
• 15 Ring dips
• 400m run
• 9 Squat snatchs @ 42.5kg
• 9 Ring dips
• 400m run

Squat snatch is an obvious weakness; however Im feeling comfortable with 42.5kg but still loads of work to go. 14:25 rx'd- need to string the snatchs together.

Rest 5 minutes

5 Rounds for the time of:

• 10 Toes to rings
• 10 Push press @ 42.5kg

04:01 rx'd, push press's were unbroken; Toes to rings broken up in the later rounds.

PM

10 rounds for time of:

• 100m run (50m shuttles)
• 50 Double unders

10:48 rx'd, aim was to kill Double unders whilst breathing out my ass, sets were about 50/50 broken,unbroken.

WOLFE WOD 16th May 2011

For the time:

• Row 1000m
• 20 x Thrusters @ 115lbs/50kg
• 40 x Hand release push ups
• Run 800m
• 20 x Squat/power Snatch @ 115lbs/50kg
• 40 x KB swings @ 1.5 pood
• Row 500m 
• 20 x HSPUs
• 40 x Bench Jumps @ 30"
• Run 400m
• 100 Double unders (300 single unders)

I did this in a time of 24:48 as rx'd. I chose to power snatch rather than squat snatch. Brutal chipper!!!

KELLY

5 Rounds for the time:

• 400m run
• 30 Box jumps @ 24 inch
• 30 Wall Balls @ 10kg/ 9 foot target

19:20 rx'd, I could only use a 9 foot target, the WOD is meant to be a 10 foot target and that extra foot would make a hell of a difference. Still happy with the time.

Heavy Deadlift triplet/ Wolfe WOD

7 rounds for the time:

• 21 Double unders
• 7 Deadlift @ 125kg/275.5lb
• 5 Handstand push ups

07:11 as rx'd, Deadlifts felt heavy from the start; all unbroken except a few sets of DU's. The last time I did this WOD was in December and I got 08:20 then, good to see progress!!

Rest 5 mimutes

Wolfe WOD-6 min AMRAP of:

• 10 pistols (5 each leg)
• 10 KB snatches @ 24kg (5 each arm)

5 Rounds + 10 pistols + 9 KB snatches.

Struggling on the right leg pistols!!!!

Selection of WOLFE BAGHDAD WODS

Between now and regionals Im going to be selecting a few of Crossfit WOLFE BAGHDADs WODs so I can test my weakness's

3 rounds for the time:

• 15 Bar-facing burpees
• 20 OH squats @ 42.5kg/95lb
• 800m run

18:46 rx'd, OH squat is an obvious weakness, alot of work required between now and June!!!

Rest 5 minutes

15 Muscle ups for the time: 02:06 rx'd, I kept my first 8 unbroken, then did 2 and then down to singles.

Rest 5 minutes

3 Rounds for time:

• 50m sprint (25 metre shuttle)
• 30 Hand release push ups

03:53 rx'd- Chest was fried at the end!! Awesome WODs, cheers Andy, you guys are in great shape!!

Afternoon- Sale sharks rowing test, 30 secs on, 30 secs off x 6- total distance covered= 1001 metres

Final WOD in NYC @ Crossfit Hells Kitchen

3 Rounds for the time of:

• 21 Hang power cleans @ 135lb/60kg
• 15 Hang squat cleans @ 135lb/60kg
• 9 Split jerks @ 135lb/60kg

I did this as rx'd in 17:42, pretty disgusting WOD fast at the start but quickly slows down. A mixture of minimal sleep and cheesecake made this one a killer!!! few days rest now after 5 days on the bounce!!!

Mainsite WOD @ Crossfit NYC "the black box"

20 minute AMRAP of:

• 5 Chest to bar pull ups
• 10 Wall balls @ 20lb/10 foot target
• 15 Kettlebell swings @ 24kg

14 rounds + 5 Pull ups, rx'd

Mainsite WOD @ Crossfit NYC "the black box"

5 rounds for the time of:

• 15 Thrusters @ 95lb
• 15 Bar facing burpees

10:26 as required, definetly the best box in NYC so far, heading back 2moro!!

Crossfit Gotham, NYC

Find one rep max Squat Clean,

I managed 215lb, should have had 225lb!!!!!
For the time:

Max reps Power cleans @ 135lb for 1 minute, then do burpees til u hit 50 reps combined.

I did 22 Power cleans in the minute then finished 28 burpees off at 02:09.

Crossfit Hells Kitchen NYC

HERO WOD "MOORE"

20 minute AMRAP:

• 15 foot rope climb
• 400m run
• Max handstand push ups

I managed 8 rounds + 100m run, and finished with a total of 60 Handstand push ups

Awesome to get back on a climbing rope again after a good 6 months. CROSSFIT NYC, "the black box" tomorrow

1 rep max clean n jerk/OH carry/ squat snatch,HSPU couplet

Establish a 1 rep max squat clean n jerk,

I managed 95kg, need to be pushing through 100kg consistently.

For the time:

• 20 Abmat sit ups
• 20 Air squats
• 20 Crossfit Push ups
• 1 squat clean n jerk @ 80kg followed by a 10 metre overhead carry x 10
• 20 crossfit push ups
• 20 Air squats
• 20 Abmat sit ups

09:13 as required

Rest 5 minutes and work on squat snatch tekkers.

For the time: 9-7-5 reps of:

• squat snatch @ 40kg
• handstand push ups

04:25 as required.

Crossfit HG3 unofficial open day

WOD 1

15 minute AMRAP

• 5 Clean n Jerks @ 60kg
• 10 Burpees
• 15 KB swings @ 24kg
• 20 Double unders

7 Rounds  + 6 reps

WOD 2 (partner WOD)

10 Rounds for the time of: (5 rounds each)

• 250m Row
• 20 Chest to deck push ups
• 20 walking lunge steps with 20kg plate overhead

Me and Tom finished in 22:10

WOD 3 (partner WOD)

50 Muscle ups for the time (full turn out)

Me and Mike Rawlinson did this in 05:55, awesome work Mike carrying me at the end!!!

CROSSFIT TOTAL/ 30 Manmakers for time

CROSSFIT TOTAL

Establish 1 rep max of the following 3 lifts, only 3 attempts at each lift.

• Back squat - 295lb/133kg
• Shoulder press  - 135lb/61kg
• Deadlift  - 445lb/201kg

875lb/396kg. More work required on the strict shoulder press and Back squat

Rest 5 minutes

30 Man makers for the time with 15kg Dumbells  - 05:21 as required.

Manmaker = perform 1 x push up holding the dumbells, then full row right arm, full row left arm, then perform a squat clean n jerk with the dumbells in each hand

Rest 4 hours, putting the new toy "Concept 2" machine to good use.

4 x 500m splits, 3 mins rest inbetween- 1:32/1:34/1:37/1:39

Games WOD 6 take 2/ Leeds WOD

7 minute AMRAP ladder in increments of 3:

• 3 Thrusters @ 45kg
• 3 Chest to bar pull ups
• 6 Thrusters @ 45kg
• 6 Chest to bar pull ups
• 9
• 9
• 12
• 12 and so on

I managed to hit both sets of 18 + 5 Thrusters= 131 reps

Rest 20 minutes, then for the time:

• Start by doing 3 burpees, then on the top of every minute do 3 burpees
• 5 Squat Cleans 60kg
• 20 Hollow Rocks
• 10 Jerks 60kg
• 20 Mountain Climbers
• 20 Deadlifts 60kg
• 20 Mountain Climbers
• 10 Jerks 60kg
• 20 Hollow Rocks
• 5 Squat Cleans 60kg

04:46 as required

Rest day

Resting up before smashing 11.6 in the morning!!!

Similar to MAINSITE WOD 23/04/11

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35kg Barbell
25 Good mornings @ 20kg bar
30 Wall ball shots, 10kg ball/8 foot target
12 Towel Pull ups

11:25 as required, felt really tired, full rest tomorrow before hitting WOD 11.6 at Leeds

OPEN WOD 6 first attempt

3-3-6-6-9-9-12-12 etc for 7 minutes of:

• Thruster @ 45kg
• Chest to bar pull ups

I managed 18 + 17 Pull ups, Confident I can get into the 21's come Friday

Hitting the weakness's

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

• Handstand push ups
• Overhead squat @ 42.5kg/95lbs, (first rep must be squat snatch)
• Pistols (each leg)

17:17 as required, more work needed on these weakness's

WOLFE WOD/ GRACE/ FEMALE GRACE

20 minute AMRAP

• 200m run
• 4 Deadlift @ 140kg
• 30 KB swings @ 24kg

8 Rounds, 30m run. Back breaker!!

Rest 20 mins

Grace

30 Clean n jerks for the time @ 60kg - 2:53 rx'd
rest 5 minutes
female Grace, 30 Clean n jerks for the time @ 40kg - 1:37 rx'd

5km Run/ Kettlebell snatch tekkers

5 km Run - 18:04

Kettlebell snatch tekkers

• 2 x 5 reps each arm @24kg
• 2 x 3 reps each arm @ 32kg

For the time: 100 Snatches, (50 each arm) @ 16kg

03:17 as required, sets were broken down to 10 reps each arm x 5, all unbroken.

FRAN

21-15-9 reps for the time of:

• Thrusters @ 42.5kg
• Pull ups

03:03 r'xd, all sets unbroken but feel my pull ups werent as strict as they should have been.

High Box jumps/ Toes to bar Couplet. Death by HSPUs/ PM yesterdays mainsite WOD

For the time:

• 21 Box jumps @ 30 inches / 3 Toes to bar
• 18 Box jumps @ 30 inches / 6 Toes to bar
• 15 Box jumps @ 30 inches / 9 Toes to bar
• 12 Box jumps @ 30 inches / 12 Toes to bar
• 9 Box jumps @ 30 inches / 15 Toes to bar
• 6 Box jumps @ 30 inches / 18 Toes to bar
• 3 Box jumps @ 30 inches / 21 Toes to bar

08:35 as required, Toes to bar were broken from 15 an onwards.

Rest 5 minutes

Death by Handstand push ups, on the 1st minute perform 1, 2nd min perform 2 and so on...

I got to 9 in the 9th minute, failed 10.

PM

Yesterdays main site WOD=HAMMER

5 Rounds for the time, 90 secs rest between rounds

• 5 Power cleans
• 10 Front squats
• 5 Push jerks

1:23, 1:25, 1:57, 2:06, 2:22= Really tired in the late rounds, due a rest day 2moro

Yesterdays OPEN WOD/ todays horrible WOD

OPEN WOD 11.4

10 min AMRAP:

• 60 over the bar burpees
• 30 Overhead squats @ 55kg
• 10 Muscle ups

1 Round and 9 Burpees= 109 reps

TODAY, WOD courtesy of Sam Briggs

3 Rounds for the time of:

• 800m run
• 32 Air Squats
• 600m run
• 32 KB swings @ 32kg
• 400m run
• 32 Pull ups
• 200m run
• 32 Burpees

43:45 as required = horrible.

Dianne

21-15-9 reps for the time of:

• Deadlift @ 100kg
• Handstand push ups

08:25 as required, Deadlifts unbroken, serious work needed on HSPUs

4x400m splits with 2 mins rest in between

• 1:02
• 1:05
• 1:05
• 1:07

WOD 11.4/ Cleans, shoulder to Overhead,

10 Minute AMRAP:

• 60 Bar facing Burpees
• 30 OH squats @55kg
• 10 Muscle ups

I managed to get upto 3 muscle ups = 93 reps. Ive got to do it again on Saturday because I swore far too much on the video lol. OH squats were extremly challenging. Theres a 1 rep max x 30.

5 minute break

5 Rounds for the time of:

• 5 Squat cleans @ 55kg
• 5 Shoulder to overhead @ 55kg
• 10 metre overhead walk @55kg

06:50 as required.

400m run/ Air squats

4 Rounds for the time of:

• 400m Run
• 50 Air squats

09:30 as required.

Muscle up/ Toes to rings Couplet/ 400m intervals

10 Rounds for the time of:

• 3 Muscle ups (palms out)
• 5 Toes to rings

09:15 rx'd

3 x 400m intervals with 2 mins rest inbetween

1. 57 secs
2. 1:05
3. 1:11

2 footed take off, 2 footed landing hurdle jumps Mikko Salo style, 10 24inch hurdles unbroken x 3

OH Squat, KB swing, Pull ups Triplet

18-15-12-9-6-3 reps for the time of:

• Overhead squat 45kg
• Kettlebell swing 24kg
• Pull ups

14:15 r'xd, always feel lathargic after a rest day!

Rest day

Full/Hang clean technique/ 2010 Games WOD (scaled) / FURY WOD

5 Rounds for the time:

• 3 Power cleans @ 80kg
• 5 Ring Handstand push ups

05:56 as required

PM
For the time: Run 1km, 35 Burpees, Run 1km = 08:37 rx'd

Hitting the weakness's

9-7-5 reps for the time of:

• Power clean @ 50kg
• Front squat @ 50kg
• Power snatch @ 50kg
• Overhead squat @ 50kg

08:02 as required

Rest 5 minutes

3 Rounds for the time of:

• 7 Thrusters @ 50kg
• 14 Pistols
• 21 Toes to bar

08:17 as required

Legs are still fried!!!!

HSPU/Back squat/Pull up Triplet

5 Rounds for the time:

• 7 Handstand push ups
• 10 Back squats @ 60kg
• 12 Pull ups

08:13 as required, legs were feeling it after yesterdays effort.

Open wod #2 Take two

15 minute AMRAP (As many rounds as possible) of:
- 9 Deadlifts @ 70kg
- 12 Crossfit push ups
- 15 Box jumps (24 inch)

14 rounds + 4 Deadlifts, what a difference a box makes.

Rest day

OPEN WOD 2

15 minute AMRAP (As many rounds as possible) of:

• 9 Deadlift 70kg
• 12 Crossfit Push ups (hand release at the bottom)
• 15 Box jumps (24 inch)

13 Rounds + 10 push ups as required. I did 3 extra push ups in round 10 lol!!

Rest day

MARY

AMRAP (As many rounds as possible) in 20 minutes of:

• 5 Handstand push ups
• 10 Pistols (5 each leg)
• 15 Pull ups

I managed 12 rounds + 1 HSPU (every rep counts) lol. Pull ups became really tough, still really cautious of my shoulder when kipping.

HERO WOD - Abbate

For the time:

• Run 1 mile (8 x 200m shuttles)
• 21 Clean and jerks @ 70kg/155lb
• Run 800m (4 x 200m shuttles)
• 21 Clean n jerks @ 70kg/155lb
• Run 1 mile (8 x 200m shuttles)

I did this in 23:50, I found the clean n jerks pretty tough. Gaz Buxton told me they were'nt too bad!!!

Rest day = Sunday lunch and pudding for the time :-)

NANCY

5 rounds for the time:

• 400m run
• 15 Overhead squats @ 42kg/95lb

I got 12:47 as required, Im focusing on my weakness's right now and the OH squat is one of them.

My dad has first exposure to crossfit with a couplet of 5 Rounds for the time of 60 Single unders/15 Kettlebell swings @ 12kg - 07:23 as required.

Ring dip work, Mainsite WOD from 22/03/11

3 x 1 min AMRAP (As many reps as possible) of Ring dips, resting 2 minutes between.

1. 32 reps
2. 32 reps
3. 28 reps

Rest 5 minutes

For the time:

• 70 Burpees - 3:45
• 60 Sit ups - 5:35
• 50 Kettlebell swings 24kg - 7:22
• 40 Pull ups - 9:28
• 30 Handstand push ups - 17:24

17:24 as required, Handstand push ups killed me, as it shows in my times!!

New addition to my garden, built by my new coach the Father

OPEN WOD 1, take 2

10 minute AMRAP (As many rounds as possible) in 10 minutes of:

• 30 Double unders
• 15 Power snatches 35kg

8 Rounds, 1 Double under

FRAN-PEE, Leeds WOD, Clean n Jerk 1 rep max

FRAN-PEE= For the time: 21-15-9 reps of:

• Thrusters 42.5kg
• Burpees

04:31 as required, 15 seconds slower than my practice run, Ive got to stop rehearsing.

5 minute rest, 1 rep max clean n jerk

Clean: 100kg/220lb
Jerk 90kg/198lb

5 minute rest

max reps in 1 minute of

• Burpees
• Box jumps
• Walking lunge steps with 20kg plate overhead
• 1 minute rest, then repeat

197 reps as required.

Rest day

Deadlift n Muscle up Couplet, Ring Handstand push up practice

This WOD was meant to be Cleans @ 80kg and Muscle ups but I had to sub Deadlifts because my garden isnt flat enough to clean on lol.

For the time:

• 2 Muscle ups (palms out)
• 10 Deadlift @ 125kg/275lb
• 4 Muscle ups
• 8 Deadlift
• 6 Muscle ups
• 6 Deadlift
• 8 Muscle ups
• 4 Deadlift
• 10 Muscle ups
• 2 Deadlift

09:02 as required, felt pretty sluggish on the muscle ups, still sore from Chelsea!!

5 minute rest

5 sets x 5 reps of Ring handstand push ups, 2 mins rest in between. Managed to keep them unbroken.

UK sectional WOD from 2010

For the time:

• 50 Double unders
• 3 Rounds of 3 Clean n jerk 60kg, 10 Toes to bar
• 40 Double unders
• 2 Rounds of 3 Clean n jerk 60kg, 10 Toes to bar
• 30 Double unders
• 1 Round of 3 Clean n jerk 60kg, 10 Toes to bar

Quite a cheeky WOD, had to break the toes to bar towards the end, 06:24 as required.

CrossFit Games Open WOD 1, and then Chelsea for the crack!!

Open WOD 1

10 Min AMRAP (As many rounds as possible) of:

• 30 Double unders
• 15 Power snatch 35kg

I did this WOD midweek as a practice run so I knew what to expect, I finished with 7 rounds, 30 Double unders and 5 Snatches. 3 reps short of my midweek effort which is kind of disapointing, but its all good. :-)

20 min rest then got talked into doing "CHELSEA"

With a running clock perform one round of CINDY on the minute every minute for 30 minutes.

CINDY 1 round = 5 Pull ups, 10 Push ups and 15 Squats.

Rest day

Full rest day before hitting the open WOD tomorrow, I had a practice run yesterday.

Teesside/Arizona weekly throwdown WOD 2

This WOD was my choice. 12 minute AMRAP:

• 10 Shoulder to overhead 95lb/42kg (cleaned from the ground each time)
• 15 Goblet squats 24kg

I managed 10 rounds + 10 Goblet squats, should have really made 11 rounds!! Go for it Gaz!!

Double under practice, I wonder why??

2 min AMRAP = 185 Double unders
rest 1 minute
1 min AMRAP = 86 Double unders

Pushing Annie

50-40-30-20-10 reps for the time of:

• Double unders
• Hand release push ups
• Ab mat sit ups

11:50 as required. Awaiting the announcement of the first open WOD.

Mainsite WOD from 06/03/11

4 Rounds for the time of:

• 7 Muscle ups (palms facing out)
• 15 Deadlifts @ 225lb/100kg
• 30 walking lunges

I did this in 11:24 as required, the rings became uneven after 2 rounds which was a pain in the arse!!!

Teesside/Arizona throwdown WOD, to be completed by Friday.

12 minute AMRAP:

• 10 Shoulder to overhead 95lb/42kg ( clean the bar from the ground and not the rack)
• 15 Goblet squats 24kg.

May well regret this choice :-)

Definite rest day

Rest day putting together some ideas for the next Arizona/Teesside throwdown WOD, as it stands its 1-0 to Teesside :-)

Leeds OH/sprints

For the time:

• 200m run
• 15 Power snatches 40kg
• 400m run
• 15 Overhead squats 40kg
• 200m run
• 15 Power snatches
• 400m run
• 15 Overhead squats
• 200m run

I did this in 08:38, managed to keep the snatches unbroken but broke on the OH squats but theyre coming together.

Rest day, which then became a 20 min AMRAP out of boredom

AMRAP (As many rounds as possible) in 20 minutes of:

• 4 Handstand push ups
• 6 Kettlebell swings 32kg
• 10 Pistols (5 each leg)

I got 15 rounds + 2 pistols, Handstand push up mostly unbroken, KB swings unbroken but my back was in bits, pistols were pretty un tidy ecspecially my right leg.

Teesside/Arizona weekly throwdown

This WOD was set by Gaz Buxton, the first of our weekly throwdowns!!

5 Rounds for the time of:

• 5 Power cleans 70kg/155lb
• 100m sprint
• 50 double unders
• 100m sprint
• 5 Deadlifts 70kg/155lb

I went to my local park to do this WOD, conditions were typical of the uk, windy!!! I was joined by two good mates who are being converted to crossift. I did this in 09:08, Ste Russel smashed it in 10 mins using 30kg and Andy Cornforth powered through in 13 minutes using 60kg!! They both subbed double unders for singles at 2 for 1.
Awesome WOD Gaz, lets see how you do.......

FRAN-PEE

21-15-9 reps for the time of

• Thrusters 40kg
• Burpees

04:16 as required, set of 15 Thrusters were broken, must try harder!

Bodyweight mix

5 Rounds for the time of:

• 50 Double unders
• 40 Air squats
• 30 Box jumps (24 inch)
• 20 Ab mat sit ups (un anchored)
• 10 Lateral burpees (12 inch jump)
• 5 Handstand push ups

I did this in 20:47 as required.

Rest day

Full rest day today, I'll soon be starting a weekly challenge/throwdown with my mate Gaz buxton who is over the pond in Arizona. We'll be taking it in turns to challenge one another on weekly WODs, should be intresting.

The picture below shows Andy Ruddick who is the owner of Crossfit HG3 based out of Harrogate. Andy has recently taken part in a 30 day paleo challenge set by Crossfit Leeds and the eveidence is plain for all to see. Any more information required just log onto their facebook page.

Ground to overhead n 200m sprints/ Death by Clean n jerk



3 Rounds for the time of:

• 10 Ground to overhead @ 40kg
• 200m sprint

I got 02:57 for this WOD and managed to do all the ground to overhead unbroken as a power snatch. Feels good to be able to snatch again.

Rest 10 minutes

Death by clean and jerk @ 60kg

With a running clock perform 1 clean n jerk on the first minute, 2 on the second minute, 3 on the third minute and so on until you cant perform the required reps in the minute.

For this I did 9 and 9 reps, I was 1 second from  10 complete reps, bad time keeping on my part.

 

Corny going through the "dip n drive" phase of his jerk!!

 

Chris with 40kg locked out overhead, awesome tekkers

  

Dave ready to drive overhead

 

Squat cleans,jerks,OH walk,DU's/ MU's, OH squats, Toe to Rings

Establish a 1 rep max clean (squat), I managed 90kg/198lb and failed 100kg. I didnt have the weight to attempt 95kg. Im finding it difficult to get under the bar quick enough.

5 Rounds for the time of:

• 5 Squat cleans 70kg/155lb
• 5 Shoulder to overhead 70kg/155lb
• 12 metre overhead walk 70kg/155lb
• 30 Double unders

I did this in 10:18 as required, was trying to keep the cleans as unbroken as possible.

Rest 5 minutes

3 Rounds for the time of:

• 5 Muscle ups (arms fully turned out)
• 10 Overhead squats 40kg
• 10 Toes to rings

I did this in 07:14 as required, Muscle ups were rusty after all the pull ups yesterday,OH squats are improving.

The muscle up is a really aggressive movement ecspecially at stage 3/4, at this point you need to aggressively pull on the rings and throw your head through the window getting your shoulders in front of the top of the rings, from there its just a dip :-)

Deadlifts/Pull ups - Pistols/DU's

As many Double unders as you can unbroken - 156

30-25-20-15-10  reps for the time of:

• Pull ups
• Deadlift @ 185lb/80kg

I did this in 10:36, pull ups became really hard after the first set were unbroken.

Rest 5 minutes

5 Rounds for the time of:

• 14 pistols (7 each leg)
• 40 Double unders

I did this in 07:07, I found the pistols got easier as the rounds progressed, still more work needed on pistols and Double unders under duress, ecspecially in lifting shoes.

Rest day

FGB- Fight Gone Bad

3 Rounds of 5 x 1 minute intervals on the following exercises (rest 1 minute between rounds)

• Wall ball shots @ 10kg/ 10 foot target = Rnd 1- 33 reps/ Rnd 2-24 reps/ Rnd 3- 22 reps
• Sumo Deadlift Highpull @ 35kg= Rnd 1- 35 reps/ Rnd 2-20 reps/ Rnd 3- 16 reps
• Box jumps (20 inch)= Rnd 1- 51 reps/ Rnd 2-43 reps/ Rnd 3-38 reps
• Push press @ 35kg= Rnd 1-29 reps/ Rnd 2-21 reps/ Rnd 3- 17 reps
• Row for calories= Rnd 1- 20 cals/ Rnd 2-16 cals/ Rnd 3-16 cals

TOTAL= 401

Great workout but was struggling to stand up at the end of it, in the words of B.J Penn, " That felt like a fight gone bad"!!!!

Leeds WOD x 2

Thruster 5-5-5-5-5

40kg,50kg,60kg,70kg,80kg (1 rep)

Max height Box jump = 45 inches

5 Rounds for the time of:

• 10 Thrusters 40kg
• 10 Box jumps 24 inch

I did this WOD in 03:53, legs were like jelly!!!

10 minute rest

10-20-30-20-10 reps for the time of:

• KB swings 24kg
• Ab mat sit ups (un anchored)
• Double unders

I did this in 07:07, Double unders were shocking!!!

Crossfit Total

Find your max weight on each of the three following lifts:

• Shoulder Press: 135lb/ 61kg
• Back Squat: 300lb/136kg
• Deadlift: 445lb/201kg

TOTAL: 880lb/399kg

Rest day

Middlesbrough 5km park run

I finished 3rd male out of 230 runners with a time of 17:47 (PB), happy with that after yesterday WOD

EVA

5 Rounds for the time of:

• 800m run
• 30 Kettlebell swings 32kg
• 30 Pull ups

This WOD was really challenging mentally as well as physically, I finished it with a time of 32:10 as required. Im really pleased with that time, but to be fair its the kind of WOD that I like.

An example of, "HOW you train is more important than WHERE you train"                                                

 



Chris and Dave on the KB swings

Hero WOD J.T/ Annie

J.T: 21-15-9 reps for the time of:

• Handstand push ups
• Ring dips
• Push ups

I did this in 10:56, (PB)

Rest 5 mins

Annie: 50-40-30-20-10 reps for time of:

• Double unders
• Ab-mat sit ups (anchored)

I did this in 05:19 (PB)

Got to be happy with smashing 2 PBs in one morning, still itching to get a sub 5 Annie.

Hero WOD WITTMAN

7 Rounds for the time of:

• 15 KB swings 24kg
• 15 Power cleans 95lb/42kg
• 15 Box jumps 24 inch

I felt terrible during this WOD, one of the worst Ive done in a long time, lower back was in agony!! I did it in 19:39 as required. I think I did one extra round, bad maths on my part.

Rest day

Cindy

AMRAP (As many rounds as possible) in 20 minutes of:

• 5 Pull ups
• 10 Push ups
• 15 Air squats

I managed 28 rounds + 27 reps, 3 reps short of 29 rounds!!!

Heavy back squats this PM possibly.....

Main site WOD

Five rounds for time of:

• 45 pound barbell Overhead walking lunges, 50 feet/15 metres.
• 21 Burpees

Let trailing knee gently kiss the ground on each lunge.

 

I did this in 08:21, legs were on fire from the off.

Leeds open day

WOD 1: 10 minute AMRAP (as many rounds as possible) of:

• 5 Burpees
• 10 Goblet squats 24kg
• 15 Kettlebell swings 24kg

I got 8 rounds and 5 burpees.

WOD 2: 5 Rounds for the time of:

• 40 Double unders
• 12 Deadlifts 80kg/180lb

I did this in 04:28, my double unders were shocking, work needed when under duress.

WOD 3: 21-15-9 reps for the time of:

• Wall ball shots 10 kg
• Box jumps 24 inch
• Sit ups

I did this in 03:09.

Heavy cleans and clean and jerks to finish, both PBs

Power clean: 105kg/231lb (PB)
Clean and Jerk: 95kg/209lb (PB)

I wanted to push the Jerk to 100kg but decided to quit while I was ahead and save it for another day.

Rest day

Looking forward to Leeds open day tomorrow, could be the opportunity to go heavy overhead for the first time in 6 months

HERO WOD "RYAN"

5 Rounds for the time:

• 7 Muscle ups (full arm extension, palms facing out)
• 21 Burpees with a 12 inch vertical jump

I did this in 12:11 as required, could only do the first set of muscle ups unbroken, the rest were in sets of 2/3. Burpees speak for themselves.

5 minutes rest,

10x10 reps of toes to rings with a 20 second rest between sets.

Box jumps/Goblet squats

50-40-30-20-10 reps for the time of:

• Box jumps 24 inch
• Goblet squats 16kg Kettlebell

My legs were fried from yesterdays Heavy Front squats, 09:31 as required.

Front Squat, Leeds WOD (Barbell complex), DU and HSPU chipper

Front Squat 5-5-3-3-1-reps with max weight. 5- 195lb, 5-205lb, 3-225lb, 3-235lb, 1-245lb, 1-255lb, (fail 265lb)

WOD 1

3 Rounds for time of: (50kg/115lb barbell)

• 9 Deadlift
• 7 Hang power cleans
• 5 Push press
• 3 Front squat

I got 02:32 as required, let go of the bar once in the final round.

WOD 2: for the time:

• 10 Handstand push ups
• 20 Double unders
• 8 Handstand push ups
• 40 Double unders
• 6 Handstand push ups
• 60 Double unders
• 4 Handstand push ups
• 80 Double unders
• 2 Handstand push ups
• 100 Double unders

I got 07:28 as required, set of 8 HSPUs were the hardest, shoulders were fried at the end of it.

Rest day

Barbara

5 Rounds for the time:

• 20 Pull ups
• 30 Push ups
• 40 Sit ups
• 50 Air squats

Rest 3 minutes between rounds, total time including rest periods was 26:08. Rnd 1= 02:35, Rnd 2= 02:39, Rnd 3= 02:45, Rnd 4= 03:00, Rnd 5=03:09.

First time Ive done pull ups as required in a WOD for a long time. Still really cautious of my shoulder but its feeling stronger n stronger. I felt the last 2 rounds and had to break on the push ups.

Leeds WOD

Establish a 1 rep max Power Clean,  rest 5 minutes then 7 rounds for the time of:

• 3 Power cleans 70kg/155lb
• 20 Double unders

I made 200lb, still 25lb of my PR. It shows how much strength and explosive power Ive lost, my bumpers will be arriving soon. I got 03:52 on the small heavy metcon, first time double undering in my Do-wins, tripped a few times.

Fury WOD

A WOD I got off my mate Gaz Buxton, I had to sub GHDs for Ab mat (un anchored) sit ups.

4 rounds for the time of:

• 800m run 
• 25 KB swings 32kg/2 pood
• 25 Ab mat sit ups

I did it in 19:42, 3 out of the 4 sets of swings were un broken. I felt I could have went faster if I was at a track rather than running 4 x 200m straights. Awesome WOD Bucko!!

Bucko is top row, second in from the left (essence bloke)



Rest day

AMRAP: Box jumps, Toes to bar, Push press/ honking METCON

AMRAP in 12 minutes of:

• 12 Box jumps 26 inch
• 10 Toes to bar
• 8 Push press 52kg/115lb

I got 8 rounds and 11 box jumps, I found the Push press difficult and need to work on  my OH strength and endurance massively

5 minute rest then 10 rounds of

• 20 Double unders
• 8 Burpees

I did this in 06:40 as required, extremly happy with that time, but to be fair it was my kind of WOD.

Snatches, OH squats and Ring dips

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

• Power snatch 95lb/42kg
• OH squats
• Ring dips

15:12 as required, still struggling with OH squats.

Dianne

21-15-9 reps for the time of:

• Deadlift 225lb/100kg
• Handstand Push ups

07:12 as required, struggled on the set of 15 HSPU's. Then 5 minutes rest before 10-9-8-7-6-5-4-3-2-1 reps of:

• Pull ups
• Toes to bar

06:22 as required.

Rest day

EIF fitness test

European Institute of Fitness, Fitness test

• Cooper test: In 12 minutes run as far as you can, I got 2.1 miles
• Rest 15 minutes, then Bleep test, I got level 13.3
• As many Push ups as you can in 1 minute (chest to partners fist) 95 reps

KB swings, Push press and Air squats

3 rounds for the time of:

• 20 KB swings 24kg
• 40 Push press 20kg
• 60 Air squats

09:20 as required, struggled on the push press.

30 toes to bar unbroken, happy with that.

30 Muscle ups for the time, 30 Handstand push ups for the time

• 30 Muscle ups for the time: 06:35

rest 5 minutes

• 30 Handstand push ups for the time: 04:20

Palms facing out at the bottom with full arm extension