CrossFit Shropshire

“Arnie” With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm (29/05/10) Mark E 12kg: 14:19 (29/05/10)  Carrot 8kg: 12:13 (29/05/10)  Stu 8kg: 11:53 Gray 20kg: Lisa 8kg TGU/OHS, 16kg swing: Rob 8kg [...]

3 Rounds For Time: 20 Overhead Squat 20 Wall Balls 20 Box Jumps 20 Pull UPs Finish the end of the 3rd round with an 800m sprint! Stu 28:05 (20kg bar) Jo 29:35 (15kg bar Blue Band) Debbie 31:26 (7kg bar – No band for 1 round – finshed on purple)

3 x 5 minute rounds: 50 Box jumps 30 Wall balls Burpee’s in Remaining Time 50 Air squats 30 Double Unders As Many 5o yard Sprints in remaining Time 50 SDHP 30 KB Swing Pull ups in remaining TIme Total up reps done for Burpees, Pull Ups and sprints to give total score Stu – [...]

Paul Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Mark L (100 SU, 60kg): 14:01 Kara (100 SU, 35kg): 15:20 Mark E (100SU, 50kg): 15:49 Rob (100 SU, 50kg): 27:06 Gray (60kg): 34:41 WOD Sunday 23/05/10 4 Rounds for time: 10 Bear Complex, 400m Run [...]

Paul 5 Rounds For TIme: 50 Double Unders 35 Knee To Elbow 40m Over Head walk Amanda 31:25 (30kg) Paul 34:22 (50kg) Jo 33:00 (15kg) Stu 32:55 (2 Rounds 50kg – 3 rounds 45kg) Brilliant effort from everyone!

Battle Buddy Bar 4 rounds for time: 40 Front Squats 40 SDLHP 40 Push Press 200 Skips Each person must do exactly half the work. The 40kg bar cannot be put down until the end of the workout, your partner is your squat rack!!! Phil & Mark (20kg): 27:58 Well done for your first time! [...]

“Tommy V” For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Mark L (50kg, pul climps off ring):17:36 Eva 5 Rounds for time: 800m Run, 30 KB Swings, 30 [...]

Battle Buddy Bar 4 rounds for time: 40 Front Squats 40 SDLHP 40 Push Press 200 Skips Each person must do exactly half the work. The bar cannot be put down until the end of the workout, your partner is your squat rack!!! Kara (26kg) & Jo (20kg): 37:24 Outstanding work! Can’t believe you had the [...]

Nancy 5 Rounds for time of: 400m Run, 15 Overhead Squats Stu (20kg): 16:30 Kara (17kg): 15:30 Gray Rx: 16:51

Fran 21.15.9 Thrusters Pull Ups Stu 7:21 (Very good Fran time!) After we did some padwork and Max rep GHD sit ups.