Mary

Strength
Shoulder Press - 1x5@65%, 1x5@75%, 1x5+@85%
35
45
50x8

Deadlift - 1x5@65%, 1x5@75%, 1x5+@85%
105
120
140x7

Conditioning
Mary
20 minute AMRAP
5 HSPU
10 Pistols
15 Pull ups

11 + 22 Rxd PB

PB by 2 rounds + 4 reps, all HSPU's and pistols unbroken.

Engine Work

Conditioning
For time:
Run 1 mile
150 double unders
50 burpees
Run 800m
100 double unders
35 burpees
Run 400m
50 double unders
20 burpees

24:50 Rxd

Midline - alternating sets
GHD sit ups - 20, 15, 10
Back extensions - 20, 15, 10

 

 

OLY Volume & Helen

Skill
3 rounds not for time
3-6 Muscle ups
ME L-sit hold
40-50 Double unders

3/4/5 on the muscle ups, all really easy no where near max effort just greasing the groove. L-sits around 15 seconds and all double unders 50 unbroken.

BB Gymnastics
Power Snatch EMOTM x 15 minutes
5 x 5 - 40kg
3 x 5 - 50kg
1 x 5 - 60kg

Power Clean EMOTM x 15 minutes
5 x 5 - 70kg
3 x 5 - 80kg
1 x 5 - 90kg

All reps unbroken touch and go, will up 2.5kg each OLY volume session.

Conditioning
Helen
3 RFT
400m run
21 KB swings - 24kg
12 Pull ups

8:56 Rxd PB

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60
70
75x12

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80
95
105x10

Skill
EMOTM x 10 minutes
Even - 10 C2B pull ups
Odd - 10 Ring Dips

10 minute easy run to finish, went out at the weekend and was still feeling the effects of the hangover!

European Regionals WOD #2

BB GymnasticsHang Power Clean - Establish 1rm
60
70
80
90
95
100 PB
105x

Conditioning
European Regionals WOD #2
For time:
Row 2000m
50 Pistols
30 Hang cleans - 100kg

28:07 Rxd

I had 11 reps of the hang clean complete at the 17 minute time cap. The first 5-6 cleans were power cleans, with the rest being full squat cleans.

Skill day

Strength
Deadlift - Establish 3rm
120
130
140
150 PB

Started to loose my form so called it here.

Skill
3 rounds not for time
10m HS wallk
Max L-sit hold
Double unders x 30-40

L-sit holds - 20/21/18s

Conditioning
5 rounds for time
35 Double unders
200m run

5:50 Rxd

Death by HSPU - 9 + 6 reps

John T

Strength
Bench Press- Establish a 3rm
60
70
80
90
95 PB

A PB by 2kg, pleased with this as i havn't really benched much.

Conditioning

On 12th July 2012 John Taylor a popular member of Crossfit Teesside was tragically killed whilst traversing Mont Maudit in the Mount Blanc range near Chamonix, today we dedicate this WOD to John.

Newspaper Article explaining a bit more about the tradic event.

John would always warm up before any WOD with a 1 mile run, he loved HSPUs and Box jumps, the WOD below is certainly fitting.

For time:
Run 1 mile
21 HSPU
21 Over the box jumps - 24"
Run 800m
15 HSPU
15 Over the box jumps
Run 400m
9 HSPU
9 Over the box jumps

16:52 Rxd