CrossFit Shropshire http://www.crossfitshropshire.com Forging Elite Fitness in Shropshire Thu, 02 Feb 2012 11:16:19 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 WorkOut of the Day 120130 http://www.crossfitshropshire.com/2012/01/30/wod/workout-of-the-day-120130/ http://www.crossfitshropshire.com/2012/01/30/wod/workout-of-the-day-120130/#comments Mon, 30 Jan 2012 20:25:05 +0000 Gray http://www.crossfitshropshire.com/?p=3746 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

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]]> http://www.crossfitshropshire.com/2012/01/30/wod/workout-of-the-day-120130/feed/ 0 February 2012 Classes http://www.crossfitshropshire.com/2012/01/30/class-times/february-2012-classes/ http://www.crossfitshropshire.com/2012/01/30/class-times/february-2012-classes/#comments Mon, 30 Jan 2012 15:56:06 +0000 Gray http://www.crossfitshropshire.com/?p=3740 The times and location for Februarys classes:

Monday 30th Jan Cave 1800-1900
Wednesday 1st Cave 2000-2100
Saturday 4th Cave 1600-1700
Sunday 5th Cave 1600-1700 Mwod
Monday 6th Cave 1800-1900
Tuesday 7th Cave 1800-1900
Thursday 9th Cave 2000-2100
Sunday 12th Cave 1600-1700 Mwod
Monday 13th BeaverFit 1830-200
Tuesday 14th Cave 1800-1900
Wednesday 15th Cave 1800-1900
Thursday 16th Cave 2000-2100
Monday 20th BeaverFit 1830-200
Tuesday 21st Cave 1800-1900
Wednesday 22nd Cave 1800-1900
Thursday 23rd Cave 1800-1900
Friday 24th Cave 2000-2100
Tuesday 28th Cave 1800-1900
Wednesday 29th Cave 1800-1900

]]> http://www.crossfitshropshire.com/2012/01/30/class-times/february-2012-classes/feed/ 0 WorkOut of the Day 120126 http://www.crossfitshropshire.com/2012/01/26/wod/workout-of-the-day-14/ http://www.crossfitshropshire.com/2012/01/26/wod/workout-of-the-day-14/#comments Thu, 26 Jan 2012 19:45:40 +0000 Gray http://www.crossfitshropshire.com/?p=3730 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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]]> http://www.crossfitshropshire.com/2012/01/26/wod/workout-of-the-day-14/feed/ 0 WorkOut of the Day 120124 http://www.crossfitshropshire.com/2012/01/24/wod/workout-of-the-day-120124/ http://www.crossfitshropshire.com/2012/01/24/wod/workout-of-the-day-120124/#comments Tue, 24 Jan 2012 21:29:50 +0000 Gray http://www.crossfitshropshire.com/?p=3727 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!!

]]> http://www.crossfitshropshire.com/2012/01/24/wod/workout-of-the-day-120124/feed/ 0 WorkOut of the Day 120123 http://www.crossfitshropshire.com/2012/01/23/wod/workout-of-the-day-120123/ http://www.crossfitshropshire.com/2012/01/23/wod/workout-of-the-day-120123/#comments Mon, 23 Jan 2012 19:57:59 +0000 Gray http://www.crossfitshropshire.com/?p=3724 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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]]> http://www.crossfitshropshire.com/2012/01/23/wod/workout-of-the-day-120123/feed/ 0 WorkOut of the Day 120120 http://www.crossfitshropshire.com/2012/01/21/wod/workout-of-the-day-120120/ http://www.crossfitshropshire.com/2012/01/21/wod/workout-of-the-day-120120/#comments Sat, 21 Jan 2012 04:49:47 +0000 Gray http://www.crossfitshropshire.com/?p=3717 Dynamic Effort Press then:

3x rounds of max 2 minute max reps (per team)
Pull ups
Toes to bar
Dips

On-Ramp

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For time:
20 wall balls
20 pull ups
20 thursters
20 kettlebell swings

]]> http://www.crossfitshropshire.com/2012/01/21/wod/workout-of-the-day-120120/feed/ 0 WorkOut of the Day 120113 http://www.crossfitshropshire.com/2012/01/13/wod/workout-of-the-day-120113/ http://www.crossfitshropshire.com/2012/01/13/wod/workout-of-the-day-120113/#comments Fri, 13 Jan 2012 20:49:08 +0000 Gray http://www.crossfitshropshire.com/2012/01/13/wod/workout-of-the-day-120113/ 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)

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10 minute AMRAP
5 pull ups
10 press ups
15 squats

Amer 5 15 squats
Alan 7 12aquats
Chris 7
Jake 6 5squats

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]]> http://www.crossfitshropshire.com/2012/01/13/wod/workout-of-the-day-120113/feed/ 0 WorkOut of the Day 120112 http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-120112-2/ http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-120112-2/#comments Thu, 12 Jan 2012 19:17:10 +0000 Gray http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-120112-2/ 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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]]> http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-120112-2/feed/ 0 Workout of the Day 120111 http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-120111/ http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-120111/#comments Thu, 12 Jan 2012 16:17:32 +0000 Gray http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-120111/ Max Effort Deadlift

Stu 140×3
Paul 140×1
Nick 70×3

8 min AMRAP

7 chest to bar pull ups,
7 sit ups

]]> http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-120111/feed/ 0 Workout of the Day 120106 http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-110106/ http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-110106/#comments Thu, 12 Jan 2012 16:07:12 +0000 Gray http://www.crossfitshropshire.com/2012/01/12/wod/workout-of-the-day-110106/ Baseline

400m run,
40 squats,
30 sit ups,
20 press ups,
10 pull ups

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Nice work guys, welcome to CrossFit Shropshire!!

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