CrossFit Chester 09/01/2019

Partner workout

Complete any form of GTOH

40 @ 50/35

30 @ 60/40

20 @ 70/45

after each set of GTOH you must complete 50 pull ups, 40 box jumps (30/24”)  and 10 synchro down ups


80 Synchro air squats

20 Thrusters

80 Synchro Air Squats

AMRAP: Bear complex



CrossFit Chester 08/01/19

A. Narrow grip overhead squat

and narrow grip power snatch balance


B. Front squat 3×5 @70%

overhead squat 2x 8 @75%



2 minutes to complete 60 double unders 20 burpees. Rest 1 minute 2 minutes to complete 80 double unders 15 burpees rest 1 min 2 minutes to complete 100 double unders 10 burpees 

CrossFit Chester 07/01/19

A. Every 30 seconds for 6 minutes

1 hang clean + 1 push press @ 60% of your push press 1rm


B. Handstand holds

With a running clock (up to 6 minutes)

Your aim is to accumulate a 1 minute handstand hold.

(use a wall to kick off from is needed)


C. 5 Rounds for time:

8 hang power cleans (60/40)

8 dumbell STOH (4Each arm)

8 Single arm DB OHS (alternate however you wish)


CrossFit Chester 04/01/19

A. Back squats

Find a 5 rep max back squat




Front squats (40/30)

Power snatch


Rest 2 minutes

(increasing weight)


Deadlifts (100/60)

60 double unders or 15/12 calories between sets

CrossFit Chester 02/01/19

First one back after the Christmas indulgence – let’s go for it!


8 minutes to achieve AMRAP :

400m run to begin then..

(+1) rep each time both partners have completed a round

starts with

2 strict pull ups

2 toes to bar

2 burpees to target


once 8 minutes is up Split the reps


Goblet squats


single arm KB Thrusters (24/16)


100 machine calories split

every 25 completed 25 Synchro wall balls

Olympic Lifting UPDATE!

Looking to improve your Olympic Lifting?

Wether you’re a beginner looking to master your technique, wanting to improve your strength or you’ve found a love for the barbell and want to generally see an improvement.

Our weekly Tuesday evening Olympic Weightlifting class will be perfect for you!

Instructed by our very own (BWL Qualified) Elliot Hooker so you’ll have a consistent programme designed to improve your abilities and strength.

Booking is essential via Team Up (also available to drop in’s, once wavers are completed)

CrossFit Chester 28/12/18

A. Clean complex:

every 2 minutes for 14

hang clean, high hang squat clean, front squat, hang squat clean

increasing weight with the first weight being 50% of your front squat



20 wall balls

20 pull ups

10 STOH (50/35)

10 Front squats


CrossFit Chester 27/12/18

I hope you’ve all had a wonderful Christmas!

A. 10 Banded sotts press

15 KBS

20 squats

1 length overhead walking lunge


B. 4×5 OHS @ 75%


C. For time:

13 Thrusters (40/30)

23 KBS (32/24)

33 box jumps (24/20)

43 weighted sit ups (32/24)