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  • 2.2 Super Summer 17

    CrossFit Shropshire – CrossFit Weightlifting Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Stamina Metcon (No Measure) 3 rounds NFT 2:00 Max Push up 20x Ring Row 15x Wall ball Sit up Metcon Metcon (AMRAP – Rounds and Reps) 12 min. AMRAP: 15x Power Clean (115/85) 15x Pull up 15x Sit up

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  • 2.3 Super Summer 17

    CrossFit Shropshire – CrossFit Strength A: Shoulder Press (EMOM-6 min: 5x Reps (AHAP – Unbroken)) B: Bottoms up KB press (4x 6 each side. APAH) Metcon Metcon (AMRAP – Rounds and Reps) 20 minutes (AMRAP – Rounds and Reps) P1) Row Max Meters P2) AMRAP: 5x Body Blasters (burpee- pull up- toes to bar) Renegade Row Power Cleans (perform a reneg...

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  • 2.4 Super Summer 17

    CrossFit Shropshire – CrossFit Stamina 20 Rep Max Training 20 reps with your weight Cycle Test Metcon (No Measure) Stamina: 3 rounds: 10x Sand bag Get up 10x Snatch Balance 2x Rope Climbs Metcon Metcon (AMRAP – Rounds and Reps) 3 rounds (AMRAP – Rounds and Reps) 2:00 Max m Row 2:00 Max KB Swing (55/35) 2:00 Max Box Jump 1:00 rest

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  • 2.5 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Back Rack Lunge (5×10 AHAP) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Gymnastics Metcon (AMRAP – Reps) Pull Up Strength Week 5.2 15% + 1 Max rep pull ups on :30 for 9 minutes

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  • 2.6 Super Summer 17 Team WOD

    CrossFit Shropshire – CrossFit Metcon Metcon (Time) Team Monster Mash, this week who would like to plan it? Meet at the box for 1000hrs for the weekly, everyone in, team building wod.

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  • 2. 7 Super Summer 17

    CrossFit Shropshire – CrossFit Stamina TAC SEPA 75m (No Measure) Set 2 cones, 25m apart Start lying on prone on the ground On “Go” – pop up to your feet, sprint down 25m to the far cone, Touch the line, and turn, sprint back to the first cone, Touch the line, turn and sprint back through the far cone. “TAC SEPA” is an acronym for “Tactical Spe...

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  • 1.2 Super Summer 17

    CrossFit Shropshire – CrossFit Weightlifting Isabel (Time) For Time: 30 Snatches, 135# / 95# Stamina Metcon (No Measure) 3 rounds NFT 10x Hack Squat (AHAP) (or called behind the back deadlift) 10x SBGU 20x Box Step up Metcon Metcon (AMRAP – Rounds and Reps) 12 min. AMRAP: 6x Clean & Jerk (115/85) 10x Pull up 15x Sit up

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