Guys remember to sumit your open scores (don't be that guy) you have until tomorrow. For Time: 10-9-8-7-6-5-4-3-2-1 Clean + Jerk (70kg/45kg)
In between each set complete a round of Cindy (5 pull ups, 10 press ups, 15 squats)
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It's here 15.1 . . .
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1
Part A
3 sets
15 Toes to bar
15 handstand press ups
2mins rest
Part B
For time:
500m row
21 ctb pull-ups
500m row
15 ctb pull ups
500m row
9 ctb pull-ups
For time:
5 Deadlifts (140/90)
Rest 1 min
15 Burpees
5 Deadlifts (140/90)
Rest 1 min
20 Box Jumps (30/24)
15 Burpees
5 Deadlifts (140/90)
Rest 1 min
25 Wall Balls (20/14)
20 Box Jumps (30/24)
15 Burpees
5 Deadlifts (140/90)
Rest 1 min
30 KB Swings (32/24)
25 Wall Balls (20/14)
20 Box Jumps (30/24)
15 Burpees
5 Deadlifts (140/90)
So that WOD was fun what could it be tomorrow!?? . . .
. . . Come down to find out!
To avoid any cherry picking from you cherry picking cherry pickers, you'll find out the WOD tomorrow. Here was todays: A: 20mins to establish a 1rm overhead squat.
B: Nancy 5 rounds for time: 400m run 15 Overhead squats (42.5/30)
See you tomorrow!
3 Rounds for time:50 Double unders 25 Burpees 40 Double unders 20 Burpees 30 Double unders 15 Burpees 20 Double unders 10 Burpees 3 mins rest
Have fun! (Haven't got anything interesting to write about so here's a funny picture)
Friday can only mean one thing. . . . PATNER WOD!!!!!
For time: 100 Wall Balls (20lbs/14lbs) 100 Toes to Bar 100 Pistol Squats 100 Double KB snatch (24kg/16kg) (Only one person working at a time)
http://youtu.be/tJbQaNkoHAg
Good Luck!
Part A:Every 2mins for 20mims complete: 1 Full Clean and Jerk (heavy) Or . . . Every 1min for 20min complete: 1 Full Clean and Jerk (light)
If you are experienced and comfortable with clean and jerks then go heavy and complete a rep every 2mins. If you're not so experienced and need to work technique stay light increase the volume and do a rep every minute. Check this out http://youtu.be/bYekuR-325w
Part B: 'JT' 21 - 15 - 9 Handstand push ups Ring dips Press ups
A: 10 Minute EMOM1 Legless Rope Climb
B: 7 Minute AMRAP: 15 Kettle Bell Swings (24/20) 10 Pull Ups
Squats = Sexy!! 5 rounds each for time and load: Run 400m 5 Back Squats
This should be heavy! Try and aim to use 90% of your 5RM back squat (we did it two weeks ago so you should know what it is) for all 5 rounds. Warm up to the load before hand and use racks. Rest 4 mins between rounds.
Welcome back to BradFit week!!Tomorrow it's just you, a bar and a whole world of pain.
Good luck!!
7 rounds for time: 9 Thrusters 12 Hang power cleans 15 Deadlifts (50kg/35kg)
PARTNER FRIDAY!! (Good luck with this one) For time in pairs: Grace Angie Grace
Grace: 30 clean and jerks (60/40)
Angie: 100 pull ups 100 press ups 100 sit-ups 100 squats
A: Jerk1 - 1 - 1 - 1 - 1 - 1 - 1 ( if not comfortable with the movement then stay light and work technique. If experienced work towards a PB)
B: 3 Rounds for time: 15 Bar facing Burpees 12 Deadlifts (70/45) 9 Hang power cleans (70/45) 6 STOH (70/45)
20min AMRAP:50 Calorie row 40 Overhead walking lunge (20kg/15kg plate) 30 Box over jumps (24"/20") 20 Kettle bell swings (32kg/24kg)
A: Front Squat 2 - 2 - 2 - 2 - 2 (these should all be at least 90% of max)
B: 4 Round For Time: 200m Run 10 Front Squat (70/45) 15 Toes To Bar
Hope you're all ready for BradFit week!Just a quick shout out to Helen who spent most of Saturday night in A&E having been knocked off her bike, whilst her bike is a write-off there was no lasting damage to Helen thanks no doubt to her new found Crossfit ability! Get well soon hels!"
WOD:
5 - 5 - 5 - 5 - 5 Weighted strict pull ups. (If unable to do strict pull ups then use a buddy to spot you, no bands)
5 rounds for time: 10 Power cleans (60/40) 15 Wall balls (20/14)
For Time:21-18-15 Wall balls (20/14) Kettle bell swings (24/20) Box jumps (24/20)
There'll be a little twist to tomorrow's WOD, come down to find out!
What's better than a partner WOD? TEAM WOD! In teams of 3: A -15mims for you all to establish a 1RM at the following complex: 1 Clean 1 Front Squat 1 STOH
B - 15min AMRAP: 3 Power Cleans 3 Front Squat 3 STOH (70/45)
There's a 5 burpee penalty If you drop the bar before finishing a round. Part B will immediately be followed by part A.
A - 3 rounds each for time:5 Muscle Ups (do transitions if unable to perform MU's)
10 Handstand Push Ups ( try and get inverted use plates to decrease the ROM if needed)
15 GHD Sit Ups (if inexperienced only go to parallel no lower)
20 Pistols (use a band to assist if needed)
Rest 2mins between rounds, make sure you record the time of each round.
B - For Time: Row 2000m
A - 5 sets of 5 reps of squat therapy. B - Spend 20mins trying to establish a new 5RM back squat.
C - 'Dumbbell Grace' 30 Clean and Jerks for time (45lbs/35lbs dumbbells)
