3-3-3-1-1-1
Push Press
WOD
'Fran'
21-15-9
Thrusters @ 42.5kg/30kg
Pullups
Fynn Cook....... Beast!
Tuesday 24 April 2012
Wednesday 25th April
Strength
3-3-3-1-1-1
Push Press
WOD
'Fran'
21-15-9
Thrusters @ 42.5kg/30kg
Pullups
3-3-3-1-1-1
Push Press
WOD
'Fran'
21-15-9
Thrusters @ 42.5kg/30kg
Pullups
Sunday 22 April 2012
Monday 23rd April
Strength
Overhead Squat
3-3-3-1-1-1
WOD
AMRAP in 8 min
1 Rope Climb (to the pipe!)
1 Back Squat 100kg/70kg
1 Rope Climb
2 Back Squats
1 Rope Climb
3 Back Squats
1 Rope Climb
4 Back Squats
.
..
...
....
Post Weights, Times and Scalings to comments
CrossFit on the BBC? Click on the link below to find out more:
http://www.bbc.co.uk/news/uk-17800714
Overhead Squat
3-3-3-1-1-1
WOD
AMRAP in 8 min
1 Rope Climb (to the pipe!)
1 Back Squat 100kg/70kg
1 Rope Climb
2 Back Squats
1 Rope Climb
3 Back Squats
1 Rope Climb
4 Back Squats
.
..
...
....
Post Weights, Times and Scalings to comments
CrossFit on the BBC? Click on the link below to find out more:
http://www.bbc.co.uk/news/uk-17800714
Saturday 21 April 2012
Saturday 21st April
WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Thursday 19 April 2012
Wednesday 18 April 2012
Wednesday 18th April
Strength
5-5-5-3-3-3
WOD
'Grace'
30 Ground to Overhead @ 60kg/42.5kg
If you have a sub 3min Grace with good form, increase the weight to 75kg.
Tuesday 17 April 2012
Sunday 15 April 2012
Monday 16th April
Strength
5-5-5-3-3-3
Overhead Squat
WOD
For Time:
400m walking lunges
5-5-5-3-3-3
Overhead Squat
WOD
For Time:
400m walking lunges
"A dog can be a man's salvation" RIP Spot
Tuesday 10 April 2012
Wednesday 11th April
Dynamic Effort
Bench Press 8 x 3 @ 70% 1RM
WOD
CFCM Open WOD 2
Complete as many rounds/reps as possible in 12 minutes, of;
- 6 Power cleans (Women-35kg / Men-50kg)
- 4 Push press (Women-35kg / Men-50kg)
- 10 Toes to bar
Bench Press 8 x 3 @ 70% 1RM
WOD
CFCM Open WOD 2
Complete as many rounds/reps as possible in 12 minutes, of;
- 6 Power cleans (Women-35kg / Men-50kg)
- 4 Push press (Women-35kg / Men-50kg)
- 10 Toes to bar
Friends and family, it's what we live for in CrossFit!
Monday 9 April 2012
Tuesday 10th April
Dynamic Effort
Front Squat 8 x 2 @ 70% 1RM
WOD
CrossFit Central Manchester Open WOD 1
Complete as many rounds/reps as possible in 6 minutes, of;
- 10 Power snatch (Women-25kg / Men-35kg)
- 10 Burpees
- 10 Box jumps (Women-22″ / Men-24″)
Front Squat 8 x 2 @ 70% 1RM
WOD
CrossFit Central Manchester Open WOD 1
Complete as many rounds/reps as possible in 6 minutes, of;
- 10 Power snatch (Women-25kg / Men-35kg)
- 10 Burpees
- 10 Box jumps (Women-22″ / Men-24″)
Let K-Star show you how to work that rack like a pro!
Tuesday 3 April 2012
Wednesday 4th March
Dynamic Effort
Bench Press 10 x 3 @ 65% 1RM
WOD
3 Rounds for time:
6 Muscle-ups
30 Wallball shots,
12 Handstand push-ups
15 Power clean 60kg/42.5kg
Bench Press 10 x 3 @ 65% 1RM
WOD
3 Rounds for time:
6 Muscle-ups
30 Wallball shots,
12 Handstand push-ups
15 Power clean 60kg/42.5kg
Monday 2 April 2012
Tuesday 3rd April
Dynamic Effort
Front Squat 10 x 2 @ 65% 1RM
WOD
15-12-9
Sumo Deadlift High Pull 42.5kg/30kg
Overhead Squat 42.5kg/30kg
400m run
Front Squat 10 x 2 @ 65% 1RM
WOD
15-12-9
Sumo Deadlift High Pull 42.5kg/30kg
Overhead Squat 42.5kg/30kg
400m run
If you have time have a go at K-Star's overhead squat/snatch mobs below
Sunday 1 April 2012
Monday 2nd April
After warming up you will perform the following measured flexibility tests:
Sit and reach
shoulder rotation
ankle flexion
shoulder reach
Modified Thomas Test
Modified Scrobers Test
Record your results for future reference.
Sit and reach
shoulder rotation
ankle flexion
shoulder reach
Modified Thomas Test
Modified Scrobers Test
Record your results for future reference.
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