20 Minutes 400m Run Max Reps Pull Ups (Count number of completed Pull ups ) Mark 85 Mark E 96!!! Lisa 61 Verge 95 Kara 62 (With a crippling dismount) Jo had already done this workout so we did: 400m row 10 Burpees 10 KB Swing (12kg) 4 Drag sled runs (no added weight) 300m [...]
Archive for May, 2010
Dean James WMC Muay Thai European Champion, IKF Commonwealth Champion, ISKA Commonwealth Champion and U.K number 1! Coaches the Muaythai class
Posted: 7th May 2010 by Gray in WODComments Off
Dean James Coaches at CrossFit Shropshire Is everyone to intimidated to put their guards up for the standard Muay Thai pic????! Lol Rich looks like he’s thinking about it. Big thanks to Dean for coming down. The feedback from the class was really good and they particularly liked the attention to technique from Dean. Hopefully [...]
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Nasty Girls 3 Rounds for time: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (60/42.5kg) Kara (jumping muscle ups, 35kg): 10:37 Gray (jumping muscle ups) 13:45 Amanda (jumping muscle ups, 26kg): 8:18 Stu (jumping muscle ups, 50kg) 8:56 Paul (jumping muscle ups, 50kg): 9:31 Karen 150 wall balls for time Tom: 7:53
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Nicole Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Ash: 124 Phil: 29 Rob (red): 42 Stu: 110 Jo (blue): 65
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Friday 100430 For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups Verge (20kg, Box): 10:20 Lisa (Jumping PU, 12kg, Box): 09:50 Mark E (+GHD!!!!!, Gray HSPU, 16kg): 14:49 Mark L (16kg, Box): 11:55 Well done Mark E great work!! After the WOD we did some trapeze bar [...]
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For Time: 30 Handstand Push Ups 40 Pull Ups 50 KB Swing 60 Sit Ups 70 Burpees Stu 10:42 Deb 11:24 (Blue Band) Amanda 9:22 (red band) Kara 12:08 (…No Band!) john 12:58 Paul 12:09 (Green band) Well done Phil on his first class, hopefully see you again. Kara did really well to complete all [...]
