ME supine row Virge 70kgx3 Stu 70kgx3 Gray 70kgx3 Rest then 20 min AMRAP 5 pull ups 10 supine rows 15 press ups 70m run Virge 10+15 press ups Stu (bike +2 reps) 8+10 rows Gray 9+15 press ups
Archive for the ‘WOD’ Category
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DE back squats & seated good mornings Then 3 muscle ups, 6 HPC, 9 unbroken CTB pull ups, 4 muscle ups, 5 HPC, 8 unbroken CTB pull ups, 5 muscle ups, 3 HPC, 7 unbroken CTB pull ups
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Max Effort low bar box squat Amer 80kg x5 Then 10 minute AMRAP 5 Supine row, 10 Reverse hyper, 15 squats Amer 4 rounds 5 squats Then Mwod! Great work Amer!!
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200 wall balls for time* *Every minute do 5 pull ups Anna 5 squats 175 press ups 17:38 Steve 5 pull ups 150 press ups 19:48 Virge 5 GHD 200 press ups 12:29 Paul 5 pull ups 200 press ups 17:38 Stu 5 pull ups 200 press ups 13:28 Rob 14:08
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Dynamic Effort Press then: 3x rounds of max 2 minute max reps (per team) Pull ups Toes to bar Dips On-Ramp For time: 20 wall balls 20 pull ups 20 thursters 20 kettlebell swings
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Dynamic Effort deadlift Paul 100kg Stu 100kg Virge 75kg Rob 75kg 15 minutes AMRAP 10 sit ups 15 KBS 10 TTB Paul 3 6ttb Stu 8 15kbs Virge 8 10ttb Rob 4 (7 mins) 10 minute AMRAP 5 pull ups 10 press ups 15 squats Amer 5 15 squats Alan 7 12aquats Chris 7 Jake [...]
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Max Effort Press Stu 40×5 Virge 40×5 Rob 40×5 Steve 40 push pressx5 Anna 15×5 15 min AMRAP 5 pull ups, 10 KBS, 15 GHD sit ups Stu 11 Virge 11 Rob 8 Steve 7+10kbs Anna 7+5 sit ups
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Max Effort Deadlift Stu 140×3 Paul 140×1 Nick 70×3 8 min AMRAP 7 chest to bar pull ups, 7 sit ups
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Baseline 400m run, 40 squats, 30 sit ups, 20 press ups, 10 pull ups Nice work guys, welcome to CrossFit Shropshire!!
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Nicole Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Your score is total number of pull-ups completed.
