CrossFit Chester – 14.04.2014

This week is testing week, so all your hard work is going to put to the test.

We are going to be doing CrossFit Total on Wed and Fight Gone Bad on Thursday.

Please note tomorrow is a light and mobility day in preperation for Crossfit Total.

today is:

Bradshaw

10 rounds for time

– 3 HSPU

– 6 deadlifts 100/70

– 12 pullups

– 24 du

 

CrossFit Chester

CrossFit Chester – 11.04.14

A)

Weighted Strict pull ups
5 x 3

 

B)

– AMRAP 3 GTOH 60/40

Rest 5 min

– AMRAP 3
10 pull ups
10 thusters 40/30

Rest 5 min

– AMRAP 3
10 HSPU
10 Deadlift 100/60

 

CrossFit Chester

 

CrossFit Chester – 10.04.14

A) Deload

Deadlift
1 x 5 @ 40
1 x 5 @ 50
1 x 5 @ 60

B)

50 dunders
15 muscle ups/Pull ups
40 dunders
10 muscle ups/pull ups
30 dunders
5 muscle ups/pullups

(strict pull ups then when fail move to kip)

 

CrossFit Chester

CrossFit Chester – 09.04.14

A)

Press
1 x 5 @ 40
1 x 5 @ 50
1 x 5 @ 60

B)

2 rounds NFT
Accrue 1 minute in
L sit
Ring press up position plank
Handstand-nose to wall-ass to wall- from box

C)

Tabata Row x 2

 

CrossFit Chester

CrossFit Chester – 08.04.14

A) De-loading

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
AMRAP 12
Minute 1 air squat
Minute 2 push ups
Minute 3 diamond sit up
Minute 4 alternating pistol squat
Minute 5 wall balls
Minute 6 Pull ups
repeat

 

CrossFit Chester

CrossFit Chester – 05.04.14

Morning Guys,

Today is the day of CrossFit Chester’s first ever Competition.

Just to recap, we will be going through the details of the day @ 10am so please try and get here for then – the heats for Wod 1 will start @ 10:30 prompt.

Just to recap:

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.

 

CrossFit Chester