CrossFit Shropshire http://www.crossfitshropshire.com Forging Elite Fitness in Shropshire Sat, 19 Aug 2017 04:00:00 +0000 en-US hourly 1 https://wordpress.org/?v=4.4.10 3.1 Super Summer 17 http://www.crossfitshropshire.com/2017/08/14/wod/3-1-super-summer-17/ http://www.crossfitshropshire.com/2017/08/14/wod/3-1-super-summer-17/#respond Mon, 14 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8443

CrossFit Shropshire – CrossFit

Gymnastics

Pull-ups (Week 4.1 EMON 8:00 35% + 1 rep of your mex reps)

eg

10 pull ups max

35% of 10 = 3.5 (round up to 4) +1

=5

Strength

A: Deadlift (EMOM -7 min: 4x reps AHAP unbroken)

Bulgarian Split Squat (front rack) (4×12 AHAP (6/side))

Metcon

Metcon (Time)

3-6-9-12-15-18 (Time)

DB Thrusters (35/20)

Burpee

Cycle Test

20 Rep Squat (Weight)

2x a week complete 20 back squats. Complete unbroken and you cannot put the bar down. Take as long as you need but ensure it is not too slow.

Take 40kg off your 5 rep max. That is your starting weight.

Add 2.5 kg each workout and complete 2x a week for 16 workouts. In 8 weeks you will be repping your old 5RM for 20!

We will squat on Monday and Thursday. (If you miss a day, you can make it up on another day as long as you squat twice a week). If you miss a week start back where you left off.

It’s relatively easy the first few weeks. So this can be done post wod to start off with.

]]>
http://www.crossfitshropshire.com/2017/08/14/wod/3-1-super-summer-17/feed/ 0
3.2 Super Summer 17 http://www.crossfitshropshire.com/2017/08/15/wod/3-2-super-summer-17/ http://www.crossfitshropshire.com/2017/08/15/wod/3-2-super-summer-17/#respond Tue, 15 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8441

CrossFit Shropshire – CrossFit

Weightlifting

Snatch (1-1-1-1-1-1)

Stamina

Metcon (No Measure)

3 rounds NFT

10x Burpee- Pull ups

8x Renegade row

:30 Overhead KB Bottoms up hold.

Metcon

Metcon (Time)

4 rounds for time:

30x Double Under

20x Kettle Bell Swing (55/35)

20x Sit up

]]>
http://www.crossfitshropshire.com/2017/08/15/wod/3-2-super-summer-17/feed/ 0
3.3 Super Summer 17 http://www.crossfitshropshire.com/2017/08/16/wod/3-3-super-summer-17/ http://www.crossfitshropshire.com/2017/08/16/wod/3-3-super-summer-17/#respond Wed, 16 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8454

CrossFit Shropshire – CrossFit

Strength

A: Push Press (EMOM-7min: 4x Reps (AHAP – Unbroken))

B: Dumbbell Push Press (4x :30 Max Effort DB Push Press)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP:

Partner A) Max meter row

Partner B) 1 round:

10x Snatch (95/65)

10x Overhead Squat (95/65)

10x Box Jump

*Switch after partner completes a round.

]]>
http://www.crossfitshropshire.com/2017/08/16/wod/3-3-super-summer-17/feed/ 0
3.4 Super Summer 17 http://www.crossfitshropshire.com/2017/08/17/wod/3-4-super-summer-17/ http://www.crossfitshropshire.com/2017/08/17/wod/3-4-super-summer-17/#respond Thu, 17 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8445

CrossFit Shropshire – CrossFit

Cycle Test

20 Rep Max Training

20 reps with your weight

Stamina

Metcon (No Measure)

3 rounds:

16x KB OHS (8/side-AHAP)

16x Russian Twist (KB) Seated

8x Max height 1 leg Box Jump

Metcon

Metcon (Time)

5 rounds:

10x Power Clean

10x Toes to Bar

10x Push up

* Each round: subtract 2 Power Cleans.

]]>
http://www.crossfitshropshire.com/2017/08/17/wod/3-4-super-summer-17/feed/ 0
3.5 Super Summer 17 http://www.crossfitshropshire.com/2017/08/18/wod/3-5-super-summer-17/ http://www.crossfitshropshire.com/2017/08/18/wod/3-5-super-summer-17/#respond Fri, 18 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8449

CrossFit Shropshire – CrossFit

Strength

Walking lunge (5×10 steps AHAP. Rest 1:30.)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

]]>
http://www.crossfitshropshire.com/2017/08/18/wod/3-5-super-summer-17/feed/ 0
3.6 Super Summer 17 Team WOD http://www.crossfitshropshire.com/2017/08/19/wod/3-6-super-summer-17-team-wod/ http://www.crossfitshropshire.com/2017/08/19/wod/3-6-super-summer-17-team-wod/#respond Sat, 19 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8451

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.

]]>
http://www.crossfitshropshire.com/2017/08/19/wod/3-6-super-summer-17-team-wod/feed/ 0
2.1 Super Summer 17 http://www.crossfitshropshire.com/2017/08/07/wod/2-1-super-summer-17/ http://www.crossfitshropshire.com/2017/08/07/wod/2-1-super-summer-17/#respond Mon, 07 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8428 CrossFit Shropshire – CrossFit

Gymnastics

Pull-ups (Week 4.1 EMON 8:00 35% + 1 rep of your mex reps)

eg

10 pull ups max

35% of 10 = 3.5 (round up to 4) +1

=5

Strength

A: Deadlift (EMOM -6 min: 5x reps AHAP unbroken)

B: RDL (4×6 with KB)

Metcon

Metcon (Time)

Work Capacity: 5 rounds for time:

20x Wall Ball

15x Burpees

10x Toe 2 Bar

Cycle Test

20 Rep Squat (Weight)

2x a week complete 20 back squats. Complete unbroken and you cannot put the bar down. Take as long as you need but ensure it is not too slow.

Take 40kg off your 5 rep max. That is your starting weight.

Add 2.5 kg each workout and complete 2x a week for 16 workouts. In 8 weeks you will be repping your old 5RM for 20!

We will squat on Monday and Thursday. (If you miss a day, you can make it up on another day as long as you squat twice a week). If you miss a week start back where you left off.

It’s relatively easy the first few weeks. So this can be done post wod to start off with.

]]>
http://www.crossfitshropshire.com/2017/08/07/wod/2-1-super-summer-17/feed/ 0
2.2 Super Summer 17 http://www.crossfitshropshire.com/2017/08/08/wod/2-2-super-summer-17/ http://www.crossfitshropshire.com/2017/08/08/wod/2-2-super-summer-17/#respond Tue, 08 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8426

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

]]>
http://www.crossfitshropshire.com/2017/08/08/wod/2-2-super-summer-17/feed/ 0
2.3 Super Summer 17 http://www.crossfitshropshire.com/2017/08/09/wod/2-3-super-summer-17/ http://www.crossfitshropshire.com/2017/08/09/wod/2-3-super-summer-17/#respond Wed, 09 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8432

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 renegade row into a DB power clean)

]]>
http://www.crossfitshropshire.com/2017/08/09/wod/2-3-super-summer-17/feed/ 0
2.4 Super Summer 17 http://www.crossfitshropshire.com/2017/08/10/wod/2-4-super-summer-17/ http://www.crossfitshropshire.com/2017/08/10/wod/2-4-super-summer-17/#respond Thu, 10 Aug 2017 04:00:00 +0000 http://www.crossfitshropshire.com/?p=8430

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

]]>
http://www.crossfitshropshire.com/2017/08/10/wod/2-4-super-summer-17/feed/ 0