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 http://battleoflondon.com/

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.

Shane

CrossFit Chester – 14.01.14

Hero Tuesdays

In support of Kevin Ogar, who has had a life changing spinal injury at the OC Throwdown, we have programmed the following workout that was at that competition.

 Frantastic:

On the 5 min clock:

You have 5 min to complete Fran:

– 21-15-9 Thrusters 40/30 and pull ups

When clock hits 5 Min:

– you have another 5 mins to do another fran

When clock hits 10 Min:

– you have another 5 mins to do another fran

15 mins is time!

Your score is your slowest Fran or least reps completed in the 5 min section.

CrossFit Chester

CrossFit Chester – 11.01.14

In pairs work through:

–  100 Wall Balls, every time you break reps your partner completes 10 Press Ups

– 100 Hang Power Cleans 70/50, every time you break reps partner completes 10 Burpees

– 100 Pull ups, every time you break reps your partner completes 10 Squats

– 100 Front Rack Lunge 70/50, every time you break reps your partner completes 10 Press Ups

– 100 KB Swings 24/20, every time you break reps your partner completes 10 Burpees

– 100 sit ups, every time you break reps your partner completes 1 wall climb