9.6.13

A photo finish from Regionals the Central East Region where the top 5 are separated by only a split second …every rep counts. With Rich Froning pushed into 5th, only for 1 event.

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Today saw some muscle ups

Original Nasty girl Annie Sakamoto in slow motion

WOD
‘Nasty Girls’

3 Rounds
50 air squats
7 Muscle ups
10 hang Power clean

For Time

A polite reminder
Young Anderson who dumped his empty bar this morning…..

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….he then proceeded to complete 200 Burpees. That is all!

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25.5.13

Nor Cal Regionals
Another exciting weekend of regionals is well underway with some of the Biggest names in CrossFit fighting it out to secure a top 3 place and a ticket to the games.

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Jason Khalipa former games winner and Games Hero

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Miranda Oldroyd who only last year suffered a broken neck in a car crash is back in competition this year and won event 1!

LIFT
3-3-3
OHS

6-6-6
Back Squat

WOD
7 MIN AMRAP
16 KBS
10 box jump
8 thruster

5.6.12

Some more More regional fun today for our earlier bank holiday classes back to work and normal hours tomorrow…well for our classes and you lot at least?!

Lift
Not quite the regional snatch ladder but
1RM Snatch

Regional WOD 1

‘Diane’

21-15-9

Deadlift

HSPU

For Time

4.6.12

The guys at yesterdays morning classes hit this little gem WOD #2 from this years regionals- See how it’s done by the daughter of Thor (has there ever been a more fitting name/!) in world record time with a smile on her face!

Great effort by our guys at this yesterday with PR’s in the hang clean all over the place-Good work people

LIFT

1RM Hang Clean

WOD

200m Row

50 alternating 1 legged squats

30 Hang Cleans 100/60

For time

Oh and we had a guest appearance from Rich Froning Jr…

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Or is it the smaller less physically capable and more folically challenged Craig ‘the gremlin’ Reeves with a wannabe sweatband to cover his reversing hairline?!?!

30.5.12

European Regionals Update

A great weekends regional action again- Bring on the games Exciting times!

Strength
3 x 5 Back Squat

WOD
8 rounds
Long Shuttle run x 2
5 thrusters
5 toes to bar
Rest 2 min

Each round is for time

Post loads and times to comments;

Remember earlier hours for bank holiday opening jubilee week

Mon 10-11 class 1
11-12 class 2

Tuesday 3-4 class 1
4-5 class 2
5-7 open gym

23.5.12

Clip from this weekends NorCal Regional, where 2008 CrossFit Games Champion Jason Khalippa and Neil Maddox dominated the field with Khalipa finishing 1st or 2nd in every single WOD, could be very much in the mix come the Home Depot Centre and the Games.

WOD

3 x Max Rep Strict pullup

Then

6 Rounds

90s on:90s off

AMRAP

Burpee Kettlebell clusters

Post Reps to comments

16.5.12

Some great things happened during this weekends regionals check out the WEEK 3 REGIONAL UPDATE BELOW;

Endurance
Run 400m:90sec rest
X 8

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WOD
12 MIN AMRAP
15 Press ups
15 ring rows
15 Toes2bar

Post times and rounds to comments;

9.5.12

Spealler CrossFit LEDGEND!! ENOUGH SAID.

Check out the weekend roundup below with all the highlights from this past weekends Regionals;

WOD
15 MIN AMRAP
1 rope climb
15 press ups
20 kb swings

Post rounds to comments;