CrossFit Chester – 21.05.14

A) 4 Rounds of max reps push press in 30 secs @ 100% Strict Press Weight

1 Min rest between each round

 

B) Amrap 15

3,6,9,12,15 reps…. and so on

– OHS 40/30

– Burpee Box Jumps 24/20

 

CrossFit Chester

 

CrossFit Chester – “The Return” Tom Doran

The Return

 

CrossFit Chester wanted to give a shout out to one of our members – Tom Doran.

Tom will return to the ring after three years out with a huge homecoming fight at Deeside Leisure Centre this Sat 24th May – campaigning at super middleweight.

He had won his first 10 professional contests and was considered one of the brightest light middleweight prospects on the domestic scene before stepping back from the sport for 3 years.

Tom has been a member with us for 4 months and has worked on his strength and conditioning in that time.  More recently on his conditioning ready for his fight – some of you may have experienced a WoD or two with Tom and is virtually impossible to keep up with.  Tom has said that using CrossFit as a training aid has really helped him in his boxing.

A few of us are going along to support him.  If you would like to come please let me know so I can arrange tickets with Tom.  Tickets will be for all events throughout the night which start from 7pm.  We will find out on the day what time Tom is Fighting.  Unreserved Tickets are £30 and £15 for Students.

Good Luck from all at CFC Tom.

 

CrossFit Chester – 16.05.14

A) Deadlift:

5@40%

4@50%

3@60%

2@75%

1 min rest between each set

then:

1@85%

1@90%

1@95%

2 min rest between each set

 

B) EMOM 12

Even 5 Power Snatch 35/25

Odd 10 wall balls

 

CrossFit Chester

 

CrossFit Chester – 13.04.14

A) 20 min Goat Practice

GOAT is a skill/s that you need to work on – Coaches will help on progressions

 

B) 21-15-9

Power Cleans 60/40

Pull Ups

 

C) 1 mile run Not For Time to cool down

 

 

CrossFit Chester