Remember Everyone… Social Tomorrow!!!!

Rodeo Bull ūüôā



A. Deadlift

3×3 @ 80%


B. Spend 10 minutes to find Max height box jump




– 10 Power Cleans (60/40)

Р10 C2B

Р10 Burpees




CrossFit Chester 19/06/2014

A. Back squat x8 working to heaviest rep

Four second controlled descent then fire up from bottom.


B. Wall walks x3, 5 second hold with nose to wall



– 20 Back rack walking lunges

– 10 Burpees

Р30 Dunders  



CrossFit Chester

CrossFit Chester 18/06/2014

A. 6 Sets of:-

Snatch Complex (working to heaviest set)

РHang Squat Snatch

–¬†High Hang Power snatch

– Overhead Squat


B. Max Strict Pull Ups

(Band assisted if needed)

– Rest 1 Min, Repeat X3


C. For Time

– 30 Push-Ups

– 300m Run

– 30 Kettle Bell Swings





CrossFit Chester

CrossFit Chester 17/06/2014

A. Spend 15 Mins working to a heavy clean and jerk


B. Complete as many sets as needed to complete 30 reps of the following:-

Р1 Min РGround to overhead  (60/40)

– 1 Min Rest


– Complete until 30 reps are completed


CrossFit Chester 16/06/2014

Good Monday Morning!



-20 Wall Balls

-10 Box Jumps (30/24)

-12 Power Snatch (35/25)





– 10 T2B

– 30 Air Squats

– 400m Run




CrossFit Chester

CrossFit Chester 13/06/2014



Fight Gone Bad!

Three rounds of:
– Wall-ball, 10 ft target (Reps)
– Sumo deadlift high-pull 35/25 (Reps)
– Box Jump, 20″ box (Reps)
РPush-press 35/25  (Reps)
– Row (Calories)



In this workout you move from each of five stations after a minute.

The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating X3.

One point is given for each rep, except on the rower where each calorie is one point.



CrossFit Chester

CrossFit Chester 12/06/2014

A. 15 Min Muscle-Up Progression


B. Max unbroken wall balls


C. 3RNFT :-

– 10 alternating KB Snatch

– 2 wall walks

Р10 alternating pistols 



CrossFit Chester

CrossFit Chester 10/06/2014

A. 40 Minutes on the clock to complete:-


1 Mile Run

50 Push Ups

100 Sit Ups 

200 Air Squats

1 Mile Run


Must be completed in order

As soon as the clock hits 30 if you have not completed the Air Squats and Sit-Ups  Рstart the final 1 Mile.




** Wednesday 5pm Mobility reminder. No need to book for the class.


CrossFit Chester