CrossFit Chester – 25.01.14

In Pairs:
– On the minute, Partner 1 completes 1 round of Cindy (5 Pull Ups, 10 Press Ups, 15 Squats)
– In the remaining time in that minute Partner 1 must complete as many GTOH as possible. Partner 2 rests
– At the top of the next minute Partner 2 completes 1 round of Cindy, and as many GTOHs in the remaining time. Partner 1 rests.
– Continue in this minute on / minute off format until 30 GTOH have been completed in total between your team

The GTOH should be heavy. Standards below as an indicator:
Gold – 80 / 50

Silver – 70 / 40

Bronze – 60 / 30


CrossFit Chester

CrossFit Chester – 24.01.14

A) Over Head Squat 6×3

B) Amrap 6

– 3 x Pw Clean 70/40

– 6 x box jump 24/20

– 9 x Chest 2 Bar

4 mins rest


– 2 x STOH 70/40

– 4 x Burpee Over Box

– 6 x Pull ups


CrossFit Chester

CrossFit Chester – 20.01.14

Dear Members,

Before we disclose the workout for today.  We just want to let you know about the CrossFit Open!

The CrossFit Open is an awesome event.  Basically every CrossFitter in the world signs up and competes in the workouts released by CrossFit HQ!  Last year 138,000 people signed up.  Not matter what level of fitness or skill you are it is good fun.  All workouts are programmed so that everyone can post a score and of course get a great workout out!  have a look at this video which will explain it all:


The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27.

We at CrossFit Chester will be holding 1 or 2 sessions per week where we will programme the workouts for the class, and if you sign up you will be allocated a Judge, who will verify your score.

If you want to sign up then follow this link and create your profile.


So back to business:

A) Recap on “ditching” the bar ( 2 mins)

2 sec Pause Back Squat – 5×3

B) Amrap 8

– 10 squats 20/10

– 10 Plate GTOH

– 10 Plate Sit Ups



500m row for time!





CrossFit Chester – 18.01.14


In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.


CrossFit Chester

CrossFit Chester – Good Luck Shane!

Right Guys and Girls,

Some of you may be aware but the “Battle of London” CrossFit Competition is this weekend.  It is the biggest individual CrossFit Competition in the UK, hosting some of the best athletes in CrossFit.  For more info check out

One of our members… Shane Williams, qualified for this event, which was no easy task at all.  The top 150 male athletes qualified (out of circa 1500) after 3 gruelling workouts.

Good Luck Shane – we know you can smash it!

All the best from CrossFit Chester.