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