120313

Strength - Front Squat

3 EMOM for 10 mins @ 70% 1RM

WOD - 12 Min AMRAP

7 Deadlift 100/75
14 KBS 24/16
21 Push Ups

Ladies Class - 15 Min AMRAP

8 Pull Ups
12 Burpees
16 Weighted Sit Ups
50 Skips

110313

No Posts from the weekend as Coach B and Coach Sarah were away on CF Powerlifting Cert. Big thanks to Mat and Claire for covering! First things first; VERY impressed with everyones effort on WOD 13.1! Some great performances and also some shocking ones! Ryan Amos PR'd 16 times in a row and big shout to Abbie Evans who smashed it throwing down 150 reps!
Secondly well done to everyone who braved the cold tonight!

A) Technique - Med Ball Clean

WOD - 5RFT

10 Push Press 50/35
20 Med Ball Clean 9/6/5
30 Double Unders

070313

WOD CrossFit Games 13.1

17 Minute Window Complete

40 Burpees 6" Reach
30 Snatch 35/20
30 Burpees
30 Snatch 62.5/35
20 Burpees
30 Snatch 75/45
10 Burpees

In the remaining time finish with as many reps as possible of 95/55 snatches

060313

A) Sumo Deadlift

5-5-5-5-5

Select moderate weight focusing on foot position a bar path whilst lifting and returning the bar.

WOD -

Buy in - M.E. Strict Pull Ups
- Then 3RFT -
15 Sumo Deadlift 100/70
25 Air Squat
35 Double Unders
- Then -
Cash Out - M.E. Kipping Pull Up

050313

EMOM - 7 Mins

1 Power Snatch
2 OHS - (moderate load - focusing on tekkers)

WOD - 10 Min AMRAP

10 Burpee
10 Thruster 30/20
200m Run

040313

Jerkmania!

A) Push Jerk
5-5-5-5-5 @ Heavy as Possible

WOD - Push Jerk/Pull Up Ladder

1 - 10 Push Jerk
10 - 1 Pull Up

030213

Today We hit an old BenchMark!

'Annie'

50-40-30-20-10

Double Unders
Sit Ups