01/03/13 - Triple PB and Team WOD

Friday 1st

Power Snatch - Max
50
60
70
80
85 PB

Power Clean - Max
80
90
100
110x
110
117 PB

Front Squat - 1rm
60
80
100
120
135 PB
140 PB

Conditioning - Team Wod
In a 20 min window (Paired with Lee Howe)
Skierg 1 mile (2x400m each)
then
Complete Annie
50-40-30-20-10
Double unders
Sit ups
then
AMRAP Cheif
3 Power cleans - 85kg
6 Push ups
9 Air squats

19+10

06/01/12

Strength

1) Front Squat

87.5x5x2
87.5x8

2) Push Press

67.5x5 - 80% of 1rm but felt to heavy last rep was a push jerk so dropped it to 60kg
60x5
60x8

Conditioning

3) Team WOD

20 min partner AMRAP

One person runs 200m
Whilst the other partner carries out the following AMRAP

• 3 Lateral Burpees over the bar 
• 5 Toes to bar
• 10 Deadlifts -80kg

Score is total number of reps achieved.

Completed with Dave 'Hendel' Butterfield

18 rnds + 15 reps = 337 reps RXD

Deadlifts and running is a nasty mixture! Lower back was going crazy on the runs.

Front Squat & Team WOD

Front Squat

90x5x2
90x7

Team WOD

Pair with Guy 'The Bear' Brown

In pairs -

• One person runs 200m

While the other person completes:

• 10 Double Unders
• 10 Ab-mat sit ups

Overall score is the total number of rounds and reps

30+12 Rxd

OHS, Main Site & Team WOD

OHS

60x3
60x3
60x3

Main Site 03/11/11

7 RFT:
35 Double Unders
1 Snatch

Only 1 attempt at each snatch, score is for time and total weight lifted.

9.59 - 350kg

I think i should have gone a little heavier with the snatches but it was good practice to get a technical lift done while gassed. No missed reps.

Team WOD

Working in pairs only one person working at a time - my partner was the marvelous Maggie Howe.

Part A-Cardio Endurance/Stamina/Speed

• 4 x 200m sprints (2 each) rest whilst partner is running.(overall time taken is the score.)

2.43 - my 200 splits were around 20 seconds each.

Part B- Accuracy

• 4 minute AMRAP of wall balls. Score is total reps achieved

115 - 70 wall balls for me with a 10kg ball scoring 70 points.

Part C-Co-ordination

• 4 minute AMRAP Double unders (4-1 singles) Score is total reps halved. (if doing singles then divide the total reps by 4 and then half them for your score.

150 - 134 double unders for me.

Part D-Power/Flexibility

• Max distance Broad jump out of 3 attempts each. (score is both distances added together.)

331 - 2.75m broad jump scoring 275 for me.

Part E-Strength

• Take 3 mins each to establish one rep max Shoulder press.

80 - 60kg press which is a PB (cleaned from the floor) scoring 60 points.

Part F- Balance/Agility

• One legged overhead plate hold for aslong as possible-10kg/20kg. Score is time added together.

Total score is all scores added together.

254 - I lasted 1.34 scoring 134 points

Snatch Balance, Leeds WOD & Team WOD

Snatch Balance 1-1-1-1-1

40
50
55
57.5
60 PR

Crossfit Leeds WOD

50 Double Unders

3 rds of:

20 H/R push ups

15 T2B

10 OHS - 50kg

50 Double Unders

11.06 PR (30kg) Previous PR 11.30 

Big improvement on my DU's but struggled to string the T2B's together for some reason, think i need to put some more work into these.

Team WOD

In pairs in a 20 minute window

Run 1 mile (carrying a 20kg plate)

Then AMRAP in the remaining time of:

• 5 Burpees
• 10 Length of tallest person Broad jump
• 15 Air Squats

One person works at a time the weight plate cannot touch the ground onece the timer starts.

9 Rds + 11

Completed this WOD with Scott Fenwick, the mile run was hard just due to the akward load. The rest was fine.

Ring Work

Some inverted hangs to skin the cats. A few strict muscle ups. A weighted muscle up with a 10kg vest.

Front Squats, Ring Dips & Team WOD

Front Squats

85x5x2
85x6

Ring Dips

5x5x2
5x7 (weight belt fell off)

Team WOD (in pairs)

Paired with Seth

4 minute AMRAP

• Partner bunny hop up and overs

rest 30 seconds
4 minute AMRAP

• Partner crawl unders n overs

rest 30 seconds
4 minute AMRAP

• One partner hangs off the bar whilst the other performs Squat jumps, as soon as the partner drops off change positions

rest 30 seconds
4 minute AMRAP

• One partner performs a plank whilst the other partner performs KB swings, as soon as the plank is broken change positions

rest 30 seconds
FINISHER- standing on one leg hold a weight overhead for aslong as possible, 10kg/20kg.

Total Score - 374

Mini Flight Simulator

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Each stage must be unbroken and you must stop the rope before you move onto the next stage.

11.35 Rxd

Front Squats & Team WOD

I previously logged my workout's here in the crossfit forum but from here on out i will post here.

Front Squats

82.5x5x2
82.5x6


Team WOD

In Pairs, For Time Of:
100 H/R Push Ups
100 Air Squats
100 Kettlebell Push Press - 24kg
100 Ball Slams, 9kg
100 Kettlebell Swings - 24kg
50 Broad Jumps - 6ft
50 Burpees

19:45 Rx'd

Team WOD was completed with David Butterfield. We broke up the 100 rep movements into 10's, the broad jumps into singles and the burpees into 5's

The KB swings slowed us down 24kg felt heavy after the push press and ball slams.

Partner Core Work:
1 Person Holds a Plank While Other Performs:
15 Sit Ups
15 Toes to Bar
3 Rounds Each