CrossFit Shropshire http://www.crossfitshropshire.com Forging Elite Fitness in Shropshire Sat, 24 Jun 2017 04:00:00 +0000 en-US hourly 1 https://wordpress.org/?v=4.4.10 3.2 Summer 17 http://www.crossfitshropshire.com/2017/06/20/wod/3-2-summer-17/ http://www.crossfitshropshire.com/2017/06/20/wod/3-2-summer-17/#respond Tue, 20 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8324

CrossFit Shropshire – CrossFit

Strength

Metcon (No Measure)

3 rounds nft:

8x Renegade Row

20x 4ct. Flutter Kick

10x Burpee Toe to Bar

Metcon

Metcon (Time)

5 rounds for time:

17x KBS 24/16kg

20x Box Jump

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3.3 Summer 17 http://www.crossfitshropshire.com/2017/06/21/wod/3-3-summer-17/ http://www.crossfitshropshire.com/2017/06/21/wod/3-3-summer-17/#respond Wed, 21 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8326

CrossFit Shropshire – CrossFit

Strength

Shoulder Press (4×6 AHAP (add 5kgfrom last week to this set))

Metcon

Metcon (Time)

In teams of 2 complete:

200x Wall Ball

(partner holding Farmer Carry)

40x SBGU

(partner must hold goblet Squat)

100 10m Shuttler Runs

(partner must hold KBs overhead)

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3.4 Summer 17 http://www.crossfitshropshire.com/2017/06/22/wod/3-4-summer-17/ http://www.crossfitshropshire.com/2017/06/22/wod/3-4-summer-17/#respond Thu, 22 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8322

CrossFit Shropshire – CrossFit

Strength

Metcon (No Measure)

3 Rounds NFT:

10x ring dip

3x rope climb

10x Front to wall squat

Metcon

Metcon (Time)

12 min AMRAP:

12x Box Jump

8x Hang Power Clean (115/85)

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3.5 Summer 17 http://www.crossfitshropshire.com/2017/06/23/wod/3-5-summer-17/ http://www.crossfitshropshire.com/2017/06/23/wod/3-5-summer-17/#respond Fri, 23 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8328

CrossFit Shropshire – CrossFit

Strength

OHS with bottom pause (5×3 AHAP (add 5 kg from last week to each rep))

Metcon

OPERATOR UGLY (AMRAP – Reps)

(1) Max Reps Bench Press @ 185# (x1)

(2) Max Reps Front Squat @ 185# (x1)

(3) Max Reps Dead Stop Dead Lift @ 225# in 60 seconds (x1)

(4) 4 Rounds for total Reps:

60 second 25m sprint

60 second rest (x1)

(5) Max Strict Pull Ups (x1)

(6) 80# Sandbag Get up, max reps in 10 minutes (/2)

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3.6 Summer 17 Team WOD http://www.crossfitshropshire.com/2017/06/24/wod/3-6-summer-17-team-wod/ http://www.crossfitshropshire.com/2017/06/24/wod/3-6-summer-17-team-wod/#respond Sat, 24 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8332

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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3.1 Summer 17 http://www.crossfitshropshire.com/2017/06/19/wod/3-1-summer-17/ http://www.crossfitshropshire.com/2017/06/19/wod/3-1-summer-17/#respond Mon, 19 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8320

CrossFit Shropshire – CrossFit

Strength

Back Squat (4×5 AHAP +5kg per set onto this week.)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min. AMRAP:

10x Deadlift (205/155)

10x Pull ups

3 min. Rest then:

5 min. AMRAP:

10x Burpee

20x Sit ups

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2.1 Summer 17 http://www.crossfitshropshire.com/2017/06/12/wod/2-1-summer-17/ http://www.crossfitshropshire.com/2017/06/12/wod/2-1-summer-17/#respond Mon, 12 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8306

CrossFit Shropshire – CrossFit

Strength

Back Squat (4×5 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP:

11x Pull up

22x Sit Up

Immediately into:

400m Farmer Carry (55/35)

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2.2 Summer 17 http://www.crossfitshropshire.com/2017/06/13/wod/2-2-summer-17/ http://www.crossfitshropshire.com/2017/06/13/wod/2-2-summer-17/#respond Tue, 13 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8308

CrossFit Shropshire – CrossFit

Strength

Metcon (No Measure)

3 Rounds:

50m Buddy Pull

10x Max Height Box Jump

15x Wall Ball Sit up

Metcon

Metcon (Time)

40-30-20-10 reps for time:

American Kettle Bell Swing (55/35)

Double Under

Push up

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2.3 Summer 17 http://www.crossfitshropshire.com/2017/06/14/wod/2-3-summer-17/ http://www.crossfitshropshire.com/2017/06/14/wod/2-3-summer-17/#respond Wed, 14 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8310

CrossFit Shropshire – CrossFit

Strength

Shoulder Press (4×6 AHAP)

Metcon

Metcon (Time)

6 Rounds NFT

3 Hang Power Cleans

3 Broad Jumps

Hip Flexor Stretch

6 Rounds NFT

3 Push Press

3 Burpees

Shoulder Opener Stretch

2-4 Mini Leg Blaster Each For Time, Rest 1:00 between sets. Keep intensity and speed high.

10 Air Squats

10 Alternating Lunges (5 each leg)

10 Jumping Lunges (5 each leg)

10 Jumping Squats

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2.4 Summer 17 http://www.crossfitshropshire.com/2017/06/15/wod/2-4-summer-17/ http://www.crossfitshropshire.com/2017/06/15/wod/2-4-summer-17/#respond Thu, 15 Jun 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8312

CrossFit Shropshire – CrossFit

Strength

Metcon (No Measure)

3 Rounds NFT

-10x DB Bench Press (4sec. Negative)

-15x Ring Dip

-10x Deadhang Pull up

Metcon

Metcon (Time)

For Time:

100x Burpees over bar

*EMOM: 3x Deadlift (205/155)

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