by Kelly Atkinson | Jan 2, 2023 | WOD
A. Front squats 3 x 2 @ 80% – no bounce front squats Rest 2/3 minutes between sets B. Tempo kipping drills 3 x 15s chin over bar hold into max effort kipping pull ups C. AMRAP 12 12 pull ups 12 clusters (40/30) 12 burpees over...
by Kelly Atkinson | Jan 1, 2023 | WOD
Happy New Year from Crossfit Chester! U P C O M I N G I N F O SUN JAN 22ND 11AM – 2PM Olympic Weightlifting Seminar https://goteamup.com/p/82004-crossfit-chester/e/53562767-olympic-weightlifting-seminar/ The class time has moved to a slightly earlier time and as...
by Kelly Atkinson | Dec 29, 2022 | WOD
EMOM x 5 (20 mins) 1: 7 strict pull ups 2: 7 strict HSPU 3: 14 pistols 4: 30s L sit hold 2 rounds: Within a 5 minute window 60/50 calories Remaining time max double unders Rest 1...
by Kelly Atkinson | Dec 28, 2022 | WOD
Thursday 29th Front squats + back squats E2M x 7 (14 minutes) 5 front squats @ 75% into 7 back squats (same weight) B. Build to a heavy complex 1 Strict press 3 push press 5 push jerk C. For time 20 clean and jerks...
by Kelly Atkinson | Dec 27, 2022 | WOD
In pairs: 1 round: 21-18-15-12-9-6 Thrusters (40/30) KBS (32/24) Goblet squats (32/24) 16 calories after each round 5 rounds: 10 synchro toes to bar 10 bear...
by Kelly Atkinson | Dec 23, 2022 | WOD
In a team of 3 3 rounds: 24 synchro lunges 12 wall walks (split) 24 KBS PP (2 people are planking at the same time as the 3rd person swings) (32/24) 2022m row/ ski split as needed 4 rounds of: 12 synchro burpees 24...
