Murph gone metric

W.O.D. Fri 24th Oct

"Murph Gone Metric"

1500 m row follwed by:

5 rounds of;

20reps Wall Ball Shots
20reps Sumo Deadlift High Pull

20reps Box Jumps

20cal Row
20 Push Press

1500 m row to finish

Easy like Sunday Morning

W.O.D. Thu 24th Oct

"Easy like Sunday Morning"

What an outright lie!!

It is not easy and it is not Sunday morning.

Really the workout for today is:

Sandy & Jennifer's Challenge variation "b"

Round 1, 4 mins each:

Row, CrossTrain, Box Step

Round 2, 3 mins each:

Row, CrossTrain, Box Step
Round 2, 2 mins each:
Row, CrossTrain, Box Step
Round 2, 1 mins each:
Row, CrossTrain, Box Step

1 minutes rest between each discipline

NB for box step multiply your count by 10.

W.O.D. Wed 22nd Oct

5 reps Thrusters
7 reps Hang Power Clean
10 reps Sumo Deadlift High Pull

rounds in twenty minutes

videos courtesy of CrossFit.com

Foley's Adventures of Ten Ten

W.O.D. Tue 21st Oct
"Foley's Adventures of Ten Ten"

10 reps Burpees
10 reps Kettlebell Swing
10 reps Sit-ups

rounds in twenty minutes

Videos courtesy of CrossFit.com

Cindy

W.O.D. Mon 20th Oct

"C i n d y"

She's back - just when you thought it was safe,
Cindy makes a welcome return.

5 Pull-ups

10 Push-ups
15 Squats

Have a good one.

Sunday Supplement

W.O.D. Sun 19th Oct
"Chalk & Cheese ~ Part 2"

Folowing on Saturdays success of C & C we decided to
continue it into Sunday.

Well done everybody - fantastic effort - a big up to
Ian Barker for getting right through with only THREE
penalties - any youngsters out there want to challenge
that score?

Chalk & Cheese

W.O.D. Sat 18th Oct

"Chalk & Cheese"

1 min row / 1 min plank

2 min row / 2 min hang

3 min row / 3 min static squat

4 min row / 4 min waiter hold

3 min row / 3 min static squat

2 min row / 2 min hang

1 min row / 1 min plank

Penalties : every drop off or put down of disc : 3 kettlebell swings