CrossFit Chester 13/08/2014

A.Back Squat

1 X 5 @ 75%

1 X 3 @ 80%

1 X 1+ @ 95%

 

B.Max Burpees in 1 minute

3 rounds of Chelsea

Max Burpees in 1 minute

2 rounds of Chelsea

Max burpees in 1 minute

 

Score is burpees / time to complete

 

CrossFit Chester 11/08/2014

Happy Birthday for yesterday Kirsty

 

Kirsty’s Birthday WOD

 

30 Min Time Cap

27 Pistols (any leg, any order)

11 burpees

8 unbroken wall balls (if you break – restart)

87 Diamond sit ups

27 static front rack lunges (50/30)

11 T2B

8 KB Snatch 32/24

87 dunders

27 pistols

 

 

CrossFit Chester

 

CrossFit Chester 11/08/2014

A. Strict Press

1X5 @  75%

1X3 @ 80%

1X1+ @ 95%

 

B. Push Press

1X5 @ 100% of strict

1X3 @ 110%

1×1+ @ 120%

 

C. Snatch Press

5×3 Feel weight – increase through sets

 

D. 500m Row

 

Time Dependant

E. Max Pull ups – X2

 

CrossFit Chester

CrossFit Chester 07/08/2014

A. 3 second pause

 

Front Squat 5×3

 

B. EMOM 15

1x Power Cleans adding weight each time until failure then drop back to previous successful lift.

 

C. Handstand Walking

 

CrossFit Chester 06/08/2014

A. Press

 

1 X 5 @ 65%

1 X 5 @ 75%

1 X 5 + @ 85%

 

 

B. AMRAP 10

 

– 5 BOX JUMPS (30/24)

– 10 SNATCH (35/25)

– 20 DUNDERS

 

 

C. Max Kipping Pull Ups X2

 

 

CrossFit Chester

CrossFit Chester 04/08/2014

A. Back Squat

 

1 X 5 @ 65%

1 X 5 @ 75%

1 X 5 + @ 85%

 

B. Split into groups and swap when finished

Muscle Up/ Pull Up Tekkers

Max Height Legless Rope Climb X 3

 

 

CrossFit Chester

HAPPY BIRTHDAY JOE LUNT!

Birthday WOD Celebrating Joe Lunts Birthday!!

Happy Birthday:)

 

Follwed by Matt Jones’ Nutrition Seminar at 12:00!

 

Look forward to seeing you all there.