CrossFit Chester 26/05/2020

A. 1 minute of single skips + 1 minute of wall walks + 1 minute of walk outs – repeat 2 times!

B. 5 rounds:

In 30 seconds as many clusters as possible

Rest for 1 minute

 

C. AMRAP 4
10 strict press

10 burpees

Rest 1 minute

AMRAP 4

10 goblet squats

30 double unders

Bank Holiday Monday

10am Class on Zoom!!

 

DBs can also be substituted for other weighted objects!

3 rounds:

400m run

20 Double DB push press

10 Double DB devils press or  Burpee + Object Swing 

10 Single DB right leg lunges

10 Single DB left leg lunges.

 

Once all rounds are complete move on to… 

 

10-9-8-7-6-5-4-3-2-1

If you have a weighted vest use it!

Air squats

Press ups

Sit ups

Workouts to catch up on so far:

Please send me your scores before Tuesday. On Tuesday the next workout will be released:)

 

Workout 1 is….

For Time:

21-18-15-12-9-6

– DB/KB Goblet squats

(22.5/15)(24/16)

– Burpees over Kit

Scale:

21-18-15-12-9-6

Air Squats

Down ups

 

 

Workout 2 is…

AMRAP 5:

18 DB/KB Snatches

9 Right arm OH lunges

9 Left arm OH lunges

Scale:

18 Object swings / snatches

18 body weight lunges

 

 

Workout 3 is…..

5 rounds for time :-

  • 10 HSPU (floor level standard)
  • 15 Deadlifts (2×22.5/15kg DB) (50/35kg barbell)
  • 30 double unders

Saturday 23/05/2020

Hey Guys!

Were getting pretty close to the re-opening, with some strict measurements in place to ensure the safety of all you wonderful members! I’ll keep you updated but stay hopeful.

See you soon!! xoxo

 

A.

4x 7 minute AMRAPS

0-7:

21-15-9

STOH

Air squats

7-14:

400m run

40 double unders

14-21
(ladder reps +5 every round)

5 Deadlifts

5 Burpees facing kit

21-28

4 devils press

8 press ups

16 Walking lunges

CrossFit Chester 22/05/2020

Morning Team!!

Please get your scores in for WORKOUT 3 before the weekend is over! 

Remember you can still submit other scores just let me know which workout you’ve completed.

 

A. 4x Tri Set:

30 seconds of max effort overhead squats (if using one weight change arm after 15 seconds)

Into 16 Bent over rows

16 Bench/floor press

 

B. For time:

3 rounds of:

12 burpees

12 weighted squats

12 pistols

Buy out: 1 mile run

 

CrossFit Chester 21/05/2020

A. Every 90 seconds until minute 6!

15 jumping squats + 20 jumping lunges

 

B. Sumo squats (wide stance holding weight your chest)

4×8

Holding at your lowest squat position for 10 seconds on reps 1 & 8 only!

 

C. 2 minutes of as many hollow rocks as possible!!

CrossFit Chester 20/05/2020

A. EMOM 10

Even: 10 Deadlifts

Odd: 13 burpees over kit

 

B.

0-5 –

40 air squats

40 swings!

5-10

50 burpees 

10-15

14 clusters  

40 double unders

14 clusters

40 double unders