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  • 3SB 2.5 Front Squats And Holbrook

    Announcements It’s nearly billing day, If you have not yet updated your payment details on wodify please can you do it. It’s very easy with the app or website. CrossFit Shropshire – CrossFit Warm-up 10, 8, 5, reps and mwod then hit the 4s. On the same tempo. Also warm up shoulders in prep for the push and pull, crossover symmetry act...

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  • 3SB 2.3 C&J and am reps

    Announcements It’s nearly billing day, If you have not yet updated your payment details on wodify please can you do it. It’s very easy with the app or website. CrossFit Shropshire – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2...

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  • 3SB 2.4 The Ghost

    Announcements It’s nearly billing day, If you have not yet updated your payment details on wodify please can you do it. It’s very easy with the app or website. CrossFit Shropshire – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2...

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  • 3SB 2.2 Fore!

    Announcements It’s nearly billing day, If you have not yet updated your payment details on wodify please can you do it. It’s very easy with the app or website. CrossFit Shropshire – CrossFit some oly skills and gymnastics Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Musc...

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  • 3SB 2.1 DE Box Squats and Wod

    CrossFit Shropshire – CrossFit Warm-up Get 75-100 quality warmup reps on the box squat. Use chains. Breathing drills on squats, wall balls and pull ups. Back Squat (10×2 at 75%) Box squat style, high bar, +chains Metcon (AMRAP – Reps) 7 RFT: Wall Balls and Pull-ups 7 rounds for time of: 10 Wall Balls, 10/6kg 10/9′ 10 Pull-ups As...

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  • 3SB 1.1 ME Squat then cleans, Pull ups and DUs

    CrossFit Shropshire – CrossFit First in a new cycle so a 1 rm squat test. Warm-up Get 100 quality warm up reps of the squat, add in mwods. Strength Back Squat (5-3-1-1-1-1) S&C Wod Metcon (Time) 5 rounds for time of: 6 Hang Cleans, 135/95 lbs 9 Pull-ups 18 Double Unders Cool down Run straight after the wod. Intent First wod in the cycle, this is...

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  • 3SB 1.2 Yay Thrusters AND Burpees

    CrossFit Shropshire – CrossFit Metcon today with heavy ish but low volume thrusters. Warm up/Skill Transfer 4 RNFT. 5-15 reps Light front squats Row 200m Agility ladder 1 trip Press ups Power jerk Mwod S&C Wod Metcon (Time) 15-12-9-6-3 reps, for time of: Thruster, 115/85 lbs Burpee Cool down Walk between both rigs and 1-7 strict pull ups on each...

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