Monday 13th July 2015

WOD

50x DB snatch
5x rope climb
30x DB snatch
3x rope climb
20x DB snatch
2x rope climb
10x DB snatch
1x robe climb

Friday 10th July 2015

WOD

4rnds for Time

40x unbroken double unders
20m heavy prowler push
8x bar muscle ups
20m heavy prowler push

Thursday 9th July 2015

WOD

4 min AMRAP
10x TTB
5x hang power cleans (135#/95#)

4 min AMRAP
8x TTB
4x hang squat clean (135#/95#)

4min AMRAP
6x TTB

Wednesday 8th July

Barbell Club

Snatch - heavy single

Clean and Jerk - heavy single

Front Squat - heavy single

Monday 6th July 2015

WOD

3 Rounds for time

• 3x rope climbs
• 6x deadlifts (315#225#)
• 12x box jumps
• 15x calorie row

1 min rest btwn rounds

Monday 22nd June 2015

WOD

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

1 arm clean (120# / 80#)

After every round sprint 100m

Sunday 21st June 2015

WOD

'The Annual Flitton Potato Race'

Run 1 mile whilst carrying a sack of potatoes!

M:20kg F:10kg or in a relay team of 4

Saturday 20th June 2015

Saturday Team WOD

'Shootin Hoops'

4x 8 min quarters

2mins rest btwn 

3 pointer:

60x wall balls

60x pull ups 

60x double unders

2 points:

60x box jumps

60x push ups

1 point:

100m run

'Protect the Ball' or there is a 5x burpee penalty 

Friday 3rd July 2015

WOD

 

Establish a 1rep max of the following:

• 40 yrd dash
• Vertical jump
• Broad jump
• Watts on rower

Thursday 2nd July 2015

WOD

'Nancy'

5rnds

400m run

15x overhead squats 

Wednesday 1st July 2015

Barbell Club

Power snatch 5x2

Power Clean and Power Jerk 5x2 (1+1)

Overhead Squat 3x3

Tuesday 30th June 2015

WOD

'Elizabeth'

21-15-9

Squat clean (155# / 105#)
Ring dips

Monday 29th June 2015

WOD

36min AMRAP in pairs

2min row
Thruster ladder

#Increase the rep each min so at 9 mins it will be 9 thrusters

Saturday 27th June 2015

WOD

'Armed Forces Day WOD'

In pairs complete 3rnds of:

28x over bar burpees
6x squat clean and jerk
14x front rack lunges
400m fireman's carry

Friday 26th June 2015

WOD

'Nicole'

AMRAP in 20mins

Run 400m
Max rep pull ups

Thursday 25th June 2015

WOD

Complete the following for time:

2,000m row
Rest 3 mins

1,000m row
Rest 2 mins

500m row

Wednesday 24th June 2015

Barbell Club

Snatch 5x2

Snatch Pull 3x3

Front Squat 3x3

***bonus 29 birthday burpees for Coach Cath!***

Tuesday 23rd June 2015

WOD

Complete the following for time:

100x KB swings (70# / 53#)

75x box jumps 
50x burpees
25x front squats (205# / 155#)

Thursday 18th June 2015

WOD

'Fight Gone Bad'

3rnds AMRAP 60 secs of:

Wall balls

Sumo deadlift high pull #75 #55

Box jumps

Push press

Row for calories 

Rest 60secs between rounds

Friday 19th June 2015

WOD

10 min AMRAP

30x double unders

20x thrusters #75 #55

10x box jumps

Wednesday 17th June 2015

Barbell Club

Clean and Jerk 5x 2+1

Clean pulls 3x3

Back Squat 3x5

Tuesday 16th June 2015

WOD

5rnds 

Complete as many rounds as possible in 3mins of:

500m row

Max rep wall balls #20 #14

Rest 3mins between rounds

Monday 15th June 2015

WOD

12 min AMRAP

3...6...9...12... etc

Ascending ladder of:

Over head squats #135 #95
Bar facing burpees

Thursday 11th June 2015

Athletic levels testing week #4

Test 1: max effort air squats in 2mins

Test 2: max effort push ups in 2mins

Test 3: max effort handstand hold

WOD: 'Baseline'

500m row

40x squats

30x sit ups

20x press ups

10x pull ups

Wednesday 10th June 2015

Athletic levels testing week #3

CrossFit Total

Test 1: 1rep max back squat

Test 2: 1 rep max strict press

Test 3: 1rep max deadlift

Tuesday 9th June 2015

Athletic levels testing week 

Monday #1

Test 1:  wall balls

Test 2: sit ups a rap 2 mins

Test 3: Helen

Tuesday #2

Test 1: thrusters 15x reps

Test 2: Toes to bar

Test 3: Fran