CrossFit Chester – WOD 23.12.13

A) Snatch Technique

B) As Christmas is round the corner we have programmed our 12 days to Christmas WOD

1 Box Jump 24/20

2 HSPU

3 Dead Lift 60/40

4 Pistol Squat

5 Power Clean 60/40

6 T2B

7 STOH 60/40

8 KB Sumo Dead Lift High Pull

9 Goblet Squat 32 / 24

10 KB Swings 32 / 24

11 Pull Ups

12 Burpees

Please NB order of sequence as follows:

1 box jump then…

2 HSPU and 1 box jump then….

3 Dead Lift, 2 HSPU and 1 box jump and so on….

 

CrossFit Chester

CrossFit Chester – WOD 22.12.13

30 Min Time Cap:

30 Burpees

40 Sit ups

30 Dead lift 60/40

20 Ring dips

30 Clean & Jerk 40/20

40 KB Swings 32/16

20 Knee 2 Elbows

50 Pull ups

20 Knee 2 Elbows

40 KB Swings 32/16

CrossFit Chester

30 Clean & Jerk 40/20

20 Ring dips

30 Dead lift 60/40

40 Sit ups

30 Burpees

CrossFit Chester – WOD 21.12.13

A) Work up to a heavy behind neck barbell walk

B) WOD

For max reps. 3 rounds / 1 min on each station / 1 min rest on each station.

– push press 40/20

– burpees

– thrusters 20/15

– rowing for calories

CrossFit Chester – Xmas Opening Times

Sat 21st December – Open 9am – 12 noon:

–          9 – 10am Crossfit Class

–          10 – 11:30am Fundamentals 1

–          10 – 12 open gym

 Sun 22st December – Open 9am – 12 noon:

–          9 – 10am Crossfit Class

–          10 – 11:30am Fundamentals 2

–          10 – 12 open gym

 Open gym is when you can come in a practice what you want – please note that classes and fundamentals take precedent over space and equipment

Mon 23rd December – Open normal week day times

–          6 – 7am CrossFit Class

–          6 – 7 pm CrossFit Class

–          7:15 – 8:15pm CrossFit Class

–          7:15 – 8:15pm Free Taster (feel free to bring a friend)

Tue 24th December – Open normal morning weekday time only

–          6 – 7am CrossFit Class

Wed 25th December – CLOSED but Happy Christmas

Thur 26th December – CLOSED

Fri 27th December – Open normal week day times

–          6 – 7am CrossFit Class

–          6 – 7 pm CrossFit Class

–          7:15 – 8:15pm CrossFit Class

Sat 28th December – Open 9am – 12 noon:

–          9 – 10am Crossfit Class

–          10 – 11:30am Fundamentals 1

–          10 – 12 open gym

Sun 29th December – Open 9am – 12 noon:

–          9 – 10am Crossfit Class

–          10 – 11:30am Fundamentals 2

–          10 – 12 open gym

Mon 30th December – Open normal week day times

–          6 – 7am CrossFit Class

–          6 – 7 pm CrossFit Class

–          7:15 – 8:15pm CrossFit Class

Tue 31st December  – Weekend times only

–          9 – 10am Crossfit Class

–          10 – 12 open gym

Wed 1st January – CLOSED

Thurs 2nd January – Open as per normal timetable

Have a great Christmas

CrossFit Chester

CrossFit Chester – WOD 18/12/13

A 1) Push Press 3×5

A2) Pendlay Row 3×5

These will be working sets

 

B) For Time:

21-15-9

– Deadlift 100/60

– Box Jump Overs 24″/20″

 

C) Optional Mobility work

We will also be holding a free taster at 7:15pm along side the class

CrossFit Chester

 

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