Tuesday 3rd May

WOD

3 rounds for time of:

Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Todays MWOD can be found HERE

Good Luck to Jamie who is spending 6 months traveling in Asia, Jamie was one of our first CrossFitters and he will be missed. All the best Bro.

Monday 2nd May

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Congratulations all on the Games open, it has been difficult for us to maintain the blog with the hectic schedule of the games workouts, but it's back! We will now be following the mainpage WOD (from the past) for the entire of MAy (with a few modifications) this will include the OFFICIAL CROSSFIT WARM UP (click for link) and the appropriate MWOD posted each day. Good luck guys and keep it up!

Todays MWOD can be found HERE

Tuesday 12th April

Happy Birthday Mr. Razorstorm!

WOD

3 rounds for time

12 Toes To Bar
4 Windshield Wipers
25 Alternating KB Snatches @ 1 Pood (each arm)
25 Jumping lunges with KB @ 1 Pood (each leg)

for an exercise video of windshield wipers look here http://www.youtube.com/watch?v=HvN7uGX5QP4&feature=related 1 rep constitutes legs reaching parallel each side of the bar.

Monday 11th April

WOD

3 rounds for time

750m row

50 Good Mornings

50 Sit-ups

WOD

AMRAP 8min

1 Push Press @ 80% 1RM

3 Pullups

6 Weighted Sit-ups @ 20kg/15kg

Order your CrossFit UK Community T-shirt now from www.razorstorm.co.uk

Monday 4th April

Strength

Work upto a single heavy Power Snatch

WOD

3 rounds

3 Power Snatch @ 70% 1RM

15 Toes through rings

Danni at the North West Deadlift and Bench Press Competition

Monday 28th March

WOD

'Cindy'

AMRAP 20min

5 pullups

10 press ups

15 air squats