CrossFit Shropshire

Angie 100 reps for time of: Pull ups Press ups Sit ups Squats Deb: Amanda: KeV: Paul: Stu: Virge: We finished off with some plyo work!

There is a slight change to the October training schedule. We hope everyone can still come and train on a different day if this change affects you. We can offer open gym sessions to experienced athletes who want to crush a WOD on their normal training day (we won’t have a CrossFit Coach on the open [...]

Press 5×2 @80% Kara:30kg Virge: 40kg Stu: 45kg Deb: 20/25kg Jo: 20/25kg 5 minutes rest Front Squat 5×3 @70% Kara:30/40kg Virge: 50/60/70kg Stu: 70kg Deb: 35/40kg Jo: 30/35/40kg 5 minutes rest 6 rounds for reps of 40:20 seconds work: Push press 115/85# burpees Kara:20kg 27,29,28,27,26,28 Virge: 35kg 27,25,23,23,24,26 Stu: 50/35kg 21,16,17,17,23,22 Deb: (SDP)20kg 32,31,27,31,28,33 Jo: [...]

5 rounds for time: 30 sec ghd sit ups, 30 sec deadlift 90kg, 30 sec 1 arm overhead squats 30 sec rest

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Deb 14:28 Amanda 15:09 [...]

“Duwao” 5×3 min Rounds Wall Balls Pull Ups Burpees Mark 262 Lisa 304 Verge 288 Ash 331 Mark E 282 Kara 283 Rob 275 Senth 292 Kev 355 (getting fit Kev!) After we worked the sledge – it ruined everyone and caused two pukies!!! Ace.

“FRAN” 21 thrusters 21 pull ups 15 thrusters 15 Pull ups 9 thrusters 9 pull ups Stu (rx’d) 5:54 Paul (40kg) 8:42 Lisa (17kg) 4:20 Kara (rx’d) 7:44 Amanda (17kg) 5:10 Kev (rx’d) 4:14!!! Loads of moblity before the WOD worked well.

Nancy 5 rounds for time: 400m run, 15 overhead squats 15 min as many rounds as possible: 20 sec pull ups, 20 sec sit ups, 20 sec squats Verge: 479

“DANNY” 20 Minute AMRAP 20 Box Jump (24″) 20 Push Press (50kg) 30 Pull Ups Appear to have lost all pics from last nights WOD – Hence some pics from our archives. Andy (RX’D) 3 Rounds + 16 Pull ups Stu (40 kg) 3 rounds + 20 Push Press Mark (30kg) 2 Rounds + 10 [...]

20:10 x 8 Press ups Sit ups Squats Pull ups Burpees Kettlebell swings