CrossFit Chester – 02.04.14

A) Back Squat – add 5kg to 1RM

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

CrossFit Chester Internal Competition Sat 5th April

Dear All,

As you may or may not be aware, we have a mini competition open to all members this Sat 5th April.

We would recommend everyone giving it a go. This day is purely for fun so all you guys and girls can experience a relaxed and humble competition.

Competitions are a great way to benchmark yourself in regards to movements and highlight any areas that may need to work on.

This does mean that the Gym will be closed for any of the classes or open gym… so we do apologise for this.

If you cannot compete please feel free to pop down to support and see what a CrossFit Competition is about.

We have recently partnered up with a Charity called the “Youth Federation” – which do a lot of work with young people. For more information see http://www.youthfed.org.uk/ – therefore we will have a “bucket” on the front desk which are for any donations people would like to give on the day – not matter how small a contribution, it all helps. Thank you.

In true CrossFit fashion here are the workouts and details of the competition:

Comp starts at 10:30 prompt!

All participants to be there no later than 10:00 to be briefed and to warm up. Participants will be expected to judge other competitors in order to reduce the amount of heats. There will be two categories, male and female, female’s will go first.

There will be 4 wods for everyone to complete and possibly a final event depending on the time.

Wod 1
Within 12 minutes advance as far as possible through the following;
1 shuttle run
10 box jumps/step ups 24in/20in
1 shuttle run
20 box jumps/step ups
1 shuttle run
30 box jumps/step ups…. Etc… for 12min

Wod 2
3rm shoulder to overhead ladder.
Bars will be pre-loaded and weight will increase on each bar. Bar must be taken from the floor. Each athlete will have 30 seconds to preform three shoulder to overheads with the weight, at the end of the 30 seconds there will be a 10 second transition to move on to the next weight. This pattern will continue until the athlete is no longer able to complete three reps with the weight they are on.

Wod 3
For time.
50 air squats
500m row
50 air squats

Wod 4
8min amrap
8 deadlifts 60kg/40kg
8 burpee over the bar
8 plate gtoh 20kg/10kg

Movement standards etc will be covered on the day

Also there is a social afterwards, meal at 7pm (if you have booked on – deposits are required please) and then drinks in chester after 9pm in Slug and Lettuce – all welcome.

So there you have it guys! Good luck

PS Thanks to Shane for Organising – you have him to thank for the wods ha.

CrossFit Chester

CrossFit Chester – 01.04.14

A) Press – remember to add 2.5 – 5kg onto your 1 RM and work your % from there.
1 X 5 @ 75%
1 X 3 @ 80%
1 X 1+ @ 95%
B) Push Press
1 x 5 @ 100% of strict press
1 x 3 @ 105% of strict press
1 x 1+ @ 120% of strict press
C) Snatch Press
5 x 3
(Feel weight) increase through sets

D) 500m Row for time

 

CrossFit Chester

CrossFit Chester – 31.03.14

WORKOUT 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

 

CrossFit Chester

CrossFit Chester – 28.03.14

In pairs

 

200m run or row

40 wall balls

40 GTOH 60/40

40 bar over burpees

200m run

30 wb

30 GTOH

30 burpees

200m run

20 wb

20 GTOH

20 burpees

200m run

10 wb

10 GTOH

10 burpees