CrossFit Shropshire

For Time: Farmers Walk around building, 21 Thrusters 30 Pull ups Farmers Walk around building, 21 Thrusters 30 Dips Farmers Walk around building, 21 Thrusters Amanda (10kg): 13:08 Paul (15kg): 14:35 CrossFit Total Total weight of your 1 rep max, deadlift, press and squat.     Stu: 285 (PB) Deb: 180 (100kg deadlift!! WOW!) Rob: 265 Phil: [...]

Chelsea 1 round every min for 30 minutes: 5 Pull Ups 10 Push Ups 15 Squats ..Marks scandal pull up hands!!! Mark 15 rounds – Would have done more but his skin fell off – nice work! Phil 15 rounds – Phil’s skin also fell off so he modified to burpee’s…as you do! Stu 24 [...]

CrossFit Total (Read about it in the CrossFit Journal) The best single lift f the Deadlift, Press and Squat added together to make a total score. We gave our athletes 5 attempts at doing the CrossFit Total.

For Time: 800m Run 50 Pull Ups 21 Thrusters 400m Run 50 Pull Ups 21 Thrusters 400 Run 50 Pull Ups 21 Thrusters 800m run Post WOD skills and drills – everyone just sat down!!! Amazing effort from eveyone and know one banded! Lisa – 28:59 Mark E – 30:15 Mark – 32:26 Verge – [...]

Union Jack 800m Run 5 Kettlebell Swings 5 Wall Balls 5 Pull Ups 600m Run 10 Kettlebell Swings 10 Wall Balls 10 Pull Ups 400m Run 15 Kettlebell Swings 15 Wall Balls 15 Pull Ups 200m Run 20 Kettlebell Swings 20 Wall Balls 20 Pull Ups 50 Burpees Stu: Deb: Jo: Phil: Mark: Gray: We will do this another day…. Three [...]

Lunge, Run, Wall Ball, Burpee Pull Ups, Kettlebell Swing Torcher Fun: ……Grayo, bringing it home! Deb:24:17 Paul: 25:53 Amanda:25:45 Gray:29:31 Phil:28:08 Lisa:21:23 Stu:23:58 BaseLine 400m Run 40 Squats 30 Sit Ups 20 Press Ups 10 Pull Ups Welcome to Crossfit George & Fran!! Your workout was brilliant, both worked hard! You really suit CrossFit! Fran [...]

Anaerobic Endurance WOD On the Minute for 10 Minutes: 3 Snatches @ 70% 1RM Rest 3 Min As Many Rounds in 7 Minutes: 8 Toes to Bar 4 Snatch Balance @ 95/65 Lisa: 17g Power Snatch, 7kg SB: 9 Rounds 8 TTB Kara: 17g Snatch, 7kg SB: 9 Rounds 3 SB Verge: 40kg Power Snatch, 20kg SB: [...]

Handstand hold 30 seconds (accumulative) Longest time upside down: Mark E:  3 seconds + Ace forward rolls! Kara: 2.74 seconds Gray: 2 seconds 1 Rep Max (these movements in one go): Power Clean Front Squat Jerk Kara: 42.5kg Mark E: 60kg (65 PC & FS) Gray: 75kg (80 PC & FS)

This is a video of Kara, Lisa, Mark E and Rob doing the Seven and a few people ‘warming up’ with the Power Sprint.

Northwest Regional Event 4 For time: Row 30 calories 95/65 pound Thruster, 30 reps 20 foot Rope climb, 3 ascents 30 Kettlebell swings, 1.5/1 pood Row 20 calories 115/75 pound Thruster, 20 reps 20 foot Rope climb, 2 ascents 20 Kettlebell swings, 1.5/1 pood Row 10 calories 135/95 pound Thruster, 10 reps 20 foot Rope [...]