CrossFit Shropshire

WorkOut of the Day 120220

Gray — Tue, 21 Feb 2012 15:22:46 +0000

Max Effort Hang Power Snatch

Stu 5x40kg
Virge 2x50kg
Geoff 5x40kg
Mark 5x40kg

10 minutes for maximum reps of press/push press.
6 5m shuttle run,
10 pull ups,
Max rep press/push press.

-Only a continuous reps count (any hesitation/break means the reps must stop).

Stu (pp 35kg) 83
Virge (press 40kg) 67
Geoff (pp 40kg) 95
Mark (pp 40kg) 100

On-Ramp wod

Tabata This (half)
4 rounds of :20 on, :10 off for each exercise: pull ups, press ups, sit ups, squats. With 1 minute rest between exercises. Only the lowest reps count.

Dan 27 (3/7/7/10)
Pauline 35 (7/8/10/10)

WorkOut of the Day 120216

Gray — Fri, 17 Feb 2012 13:48:51 +0000

20 minute AMRAP

10 burpees,
15 Toes to bar,
20 Double unders,
Run 30m

Virge 20 19 du,
Stu 21 10 burpees,
Deb 19 48 su

WorkOut of the Day 120206

Gray — Mon, 06 Feb 2012 20:56:22 +0000

DE Press/Push Press

Then

3 Rounds for time
20 pull ups,
15 sit ups,
5 squats with 25/10kg plate,
Sled pull/push 15m

Virge 7:16
Stu 6:35 (10xghd situps,10xghd back ext)
Rob 8:50
Amer 15 mins (cut-off, 2 rounds 15 pull ups)
Dee 9:36
Anna 13:17
Jake 11:67

On-ramp
Skill work then
400m run,
40 squats,
30 sit ups,
20 press ups,
10 pull ups

Jake 6:27
Dan 9:50
Carl 7:50

WorkOut of the Day 120130

Gray — Mon, 30 Jan 2012 20:25:05 +0000

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

February 2012 Classes

Gray — Mon, 30 Jan 2012 15:56:06 +0000

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

WorkOut of the Day 120126

Gray — Thu, 26 Jan 2012 19:45:40 +0000

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

WorkOut of the Day 120124

Gray — Tue, 24 Jan 2012 21:29:50 +0000

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!!

WorkOut of the Day 120123

Gray — Mon, 23 Jan 2012 19:57:59 +0000

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

WorkOut of the Day 120120

Gray — Sat, 21 Jan 2012 04:49:47 +0000

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

WorkOut of the Day 120113

Gray — Fri, 13 Jan 2012 20:49:08 +0000

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 6 5squats