CrossFit Shropshire

Part A: 7 minute as many rounds as possible (AMRAP) 7 Deadlift 225lb 20m Sprint 14 One Legged Squat 20m Sprint 21 Double Under Part B: 7 minute AMRAP 20 Wall Balls 7 Burpees 10 Pull Ups Part C: 7 Minute AMRAP 30 Cleans 10 Push Ups Mark – Part A/2 rounds + 2nd 20m [...]

Some pics from this weeks Workouts: ……………Hot off the press! New Beaverfit – Crossfit shropshire training vests. Four available at £20 each.

Angie (with a twist) For time: 100 Pull Ups 100 Press Ups (“chest to deck & hands off” aka 2010 Crossfit Games Press Up Standard) 100 Sit Ups 100 Squats Nod (gray band): 21:00 Mark E: 16:30 Verge: 16:27 Lisa: Mark L Carrot: F 50 For time: 50 Box jump, 24 inch box 50 Jumping [...]

The Endurance Cert was this last weekend, and there is a photo on the CrossFit Endurance website

For TIme: 100 squats 5 Pull Ups 10 Overhead Lunges (5/10kg plate) 75 Squats 10Pull Ups 20 Overhead Lunges 50 Squats 15 Pull Ups 30 OverheadLunges 25 Squats 20 Pull Ups 40 Overhead Lunges Amanda – 14:14 Paul – 14:56 Jo – 15:13 Debbie – 13:36 John – 15:54 Verge – 12:50 Stu – 13:07 [...]

5 Rounds For Time: 30 B/W Deadlift 30 Pull Ups 30 Burpees Mark – 24:25 (90kg D/L – Swapped to KB Swings instead of pull ups) Mark E – 29:30 (80kg D/L) Jo – 34:27 (27kg D/L) Lisa – 25:53 (45kg D/L) Stu – 29:57 (80kg D/L) Deb – 32:53 (45kg D/L, purple band) Verge [...]

Tabata This: 20:10 x8 Press ups, Sit ups, Squats, Pull ups Lowest reps for each exercise are added together to make your final score: Paul: 6,12,10,20: 48 John:10, 10,4,15: 39 Stu: 11,15, 13, 20 (solid work): 69 Frazer: 5,9,4,13 (Great effort!): 31 Lisa: 8!,15,11,18 (Consistant work!): 52 Jo: 7, 13,10,13: 43 Deb: 6,12,11, 17: 57 Amanda: [...]

For Time: Farmers Walk around building, 21 Thrusters 30 Pull ups Farmers Walk around building, 15 Thrusters 30 Dips Farmers Walk around building, 9 Thrusters 30 Pull Ups Verge (15kg plates, ring dips): 9:26 Mark E (15kg plates, bar dips): 10:16 Mark L (20kg plates, Jumping Ring dips): 12:25 Jo (10kg plates, gray & green bar [...]