30/07/10 WOD

Buy in:
400m run
10 squats
10 push ups
400m run
10 squats
10 push ups

WOD: The "Big Chief"

10 x 3 minute rounds
1 minute rest between rounds

AMRAP
3 power cleans @ 40kg
6 push ups
9 squats

Jay - 6/7/6/6/6/6/5/5/6/7

29/07/10 WOD

Buy in:
400m run
10 squats x 2
10 push ups x 2
10 walking lunges x 2

WOD:

4 rounds for time

400m run
50 squats

Jay - 10.43 (PB)

Quote of the day

"Pain is temporary, pride is forever"

27/07/10 WOD

Buy in:
400m run
10 squats x 2
10 push ups x 2
10 sit ups x 2

Skill: Death by HSPU

WOD: For time

400m run
21 push ups
21 sit ups
400m run
15 push ups
15 sit ups
200m run
9 push ups
9 sit ups

Jay - 6.06
Will - 6.02

26/07/10 WOD

Buy in:
400m run
10 squats x 2
10 push ups x 2
20 walking lunges x 2

WOD: Team WOD

As a team complete

- 200 double unders
- 100 touch n go push ups
- 300 walking lunges

Time: 15.34

25/07/10 WOD

Buy in:
400m run
20 sec flutter kick x 2
10 push ups x 2
10 sit ups x 2
20 walking lunges x 2

Skill: Butterfly pull ups

WOD: 'Helen' (with 16kg dumbell)

Jay - 8.22

24/07/10 WOD

Buy in:
400m run
1 min box jumps
30 touch n go push ups
20 walking lunges
30 squats

Skill: Pistol squats

WOD: 'Annie'

Jay - 7.55

21/07/10 WOD

Buy in:
400m run
10 pull ups x 2
10 sit ups x 2
10 squats x 2
5 dips x 2

WOD I:

UK games event 4

LOAD PROWLER 2 X 20kg PLATES
50m PROWLER PUSH
UNLOAD PROWLER
PLATE CARRY 2 x 20kg (50m)
LOAD BAR 2 x 10kg plates

10 OVER HEAD SQUATS
10 THRUSTERS
10 SHOULDER TO OVERHEAD
10 FRONT SQUATS

LOAD PROWLER 2 x 20kg PLATES
50m PROWLER PUSH

Jay - 7.12

WOD II:

7 rounds for time

3 power snatch @ 40kg
4 HSPU

Jay - 5.46

20/07/10 WOD

Buy in:
1 minute pistols (33)
1 minute box jumps (n/a)
1 min double unders (82) PB
1 min touch n go push ups (30 something)

Skill: Push Press

3-3-3-1-1

WOD: 100 kb swings for time

For every broken set perform 20 touch n go push ups

Jay - 75/80 (for 2) / 7.13 @ 28kg

Breakdown: 45/65/90/100

17/07/10 Crossfit Central Manchester UK games

WOD 1:

90 seconds max reps deadlifts @ 100kg

Score - 31

NO REST

WOD 2: 'The Gun Show'

4 rounds for time
x 2 20kg kettlebells

10 front squats
10 shoulder to overhead
10 walking lunges
10 thrusters
50 metres farmers walk

(20 minute cut off)

Jay - 3 rounds + 4 thrusters

WOD 3: 'Cinderella'

10 min AMRAP

5 C2B pull ups
10 push ups
15 squats

Jay - 10 rounds + 2 pull ups

12/07/10 WOD

Buy in:
500m row
Handstand walks
5 L pull ups x 2
10 squats x 2

Skill: Shoulder press

3-3-3

WOD:

100 ft OH lunge (20kg)
21 push ups
21 thrusters (40kg)
100 ft OH lunge (10kg)
15 push ups
15 thrusters
100ft walking lunge (10kg)
9 push ups
9 thrusters
100 double unders

Jay - 57.5kg / 19.25

11/07/10 REST DAY

10/07/10 WOD DAY 100 of burpee challenge!

WOD 1: 10 rounds for time

200m run
10 burpees

Skill: Snatch

1-1-1-1

WOD 2: 20 minutes

On the minute every minute perform 2 power cleans between 80-90% of 1rm

Jay - 55kg / no failures (67.5kg)

09/07/10 WOD

Buy in:
200m run
10 squats x 2
10 pull ups x 2

Skill: Thrusters (85kg)

1-1-1-1

WOD 1: 7 rounds for time

10 power clean @ 60
10 push ups

Jay - 8.32

WOD 2: TABATA

Lateral burpees - 50
Box jumps - 63
Pull Ups - 49

08/07/10 WOD

Buy in:
10 kettlebell swings x 2
10 burpees x 2
10 squats x 2
10 push press x 2

Skill: Front squats

5-5-5-2

WOD: 'Grace'

30 C & J for time @ 60kg

Jay - 95 / 100 ./ 8.02

07/07/10 WOD (get scores off Will)

Buy in:
400m run
10 squats x 2
20 sit ups x 2
10 push ups x 2
10 pull ups x 2

Skill: Deadhangs (inspired by indiana jones man)

1-1-1

WOD: 5 rounds for time

7 pull ups
21 burpees

Jay -

06/04/10 WOD

Buy in:
400m run
10 burpees x 2
10 push ups x 2
10 squats x 2
20 walking lunges x 2

Skill: Tri plane lunge matrix

WOD: 10 minutes

800m run
AMRAP burpees

Jay - 90

05/07/10 WOD

Buy in:
400m run
10 burpees x 2
10 squats x 2
10 pull ups x 2

Skill: Mile run with 5 burpees at the top of each minute

WOD: 15 min AMRAP

400m run
10 kipping pull ups
5 burpees
15 wall ball

Jay - 14.45 (70 burpees) / 4 rounds

04/07/10 REST DAY

03/07/10 WOD

Buy in:
400m run
10 burpees x 2
10 squats x 2
20 sit ups x 2
10 walking lunges x 2

Skill: Double unders

WOD: "Annie"

50-40-30-20-10

Double unders
Sit ups

Jay - 7.40

02/07/10 WOD

Skill: HSPU

WOD:

1 2 3 4 5 6 7 8 9 10 - HSPU
10 9 8 7 6 5 4 3 2 1 - Dead hang pull ups

Jay - 11.48

01/07/10 WOD Crossfit Reading

Skill: Deadlift 5-5-5

and tech practice for multiple reps

WOD: 10 rounds for time

- 10 deadlifts @ 60kg
- 10 burpees

Jay - 150 / 8.36

29/06/10 WOD

Buy in:
500m row
20 burpees x 2
10 push press x 2
10 squats x 2

Skill: Split jerk (rack) 1rm

WOD: 5 rounds for time

400m run
30 thrusters @ 30kg

Jay - 100kg (PB) / 18.55

28/06/10 REST DAY