12.1.11

CHIPPER ANYONE?

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WOD

500M RUN

10 WALL WALKS

15 POWER CLEANS

20 HSPU

30 SQUAT SNATCHES

35 KNEES TO ELBOWS

40 AIR SQUATS

45 PRESS UPS

50 THRUSTERS

For Time;

 

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8.12.11

London Throwdown

WORKOUT# 3

100 Double unders
30 K2E to pull-ups
30 Hang snatch 35/25kg
100 Double unders

For time

Movement Standards

Double unders:
Any rope may be used.
Rope must pass under the feet twice.
Only complete reps to be counted, not attempts.

K2E to Pull-ups:
Start at a full hang from thee bar.
Knee’s must make contact with the elbows simultaneously.
Athlete must then return to a fully locked out position at the elbow hip and knee (can pass through during a kip).
Chin must then pass above the horizontal plane of the bar.
If an athlete completes a K2E but ‘misses’ the pullup they do not have to do the K2E again, they may do one pullup to complete the rep.
One rep = one K2E + one pull-up

Snatches:
Bar starts from the hang.
The bar must halt between the knee and hip before starting the first rep and on redrafts of broken sets.
The bar may be caught above a squat a ridden down until the hip crease passes below the knee.
Passes through a full squat (crease of hip below knee) with the bar locked out overhead.
Bar must be moved stood to a position locked out overhead, with hip and knee extended with feet inside shoulders and head neutral.

It’s been a tough but awesome week at the box with a great buzz about the Throwdown WODs. We as coaches have really enjoyed them in our classes and personally as WODs with some very impressive scores to date. Hit up any you missed at open gym tomorrow or in Saturday mornings class 11-12. Love CrossFit Love the competition against others. Keep a look out for the next competition and hopefully a ROAD TRIP in mid February to the London Throwdown with individuals and a team?!

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WOD 27.6.11

‘Some threesome fun’

In 3’s selected by Carters from a hat;

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200 SDHP

200 AIR AQUATS

20 MED BALL CARRIES

200 PRESSUPS

200 PLANK KNEE TO ELBOWS

200 KB SWINGS

RUN 800M

FOR TIME

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A longer team WOD tonight pushing people outside their ‘comfort zones’, some excellent community spirit shown by all working in random 3’s to get the job done with an extra rest in store as we are relocating WEDS.

 

One of our newer athletes at CelticCrossFit-Xavier who has made some excellent progress so far losing over half as stone in a very short time, another example of how the hard work pays off and CelticCrossFit works. Good work pal  (above-after tonights WOD not a fully clothed shower!)

WOD 27.5.11

Speed and plyometric warm up

WOD

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some interesting WOD/POST WOD Photos not sure what some are up to or down to (Geeves!!)

 2 ROUNDS FOR TIME

20 Sumo Deadlift High Pull

20 Wallball

2 rope climbs

20 Knees to elbows

20 Ketlebell Swings

BONUS: ON COMPLETION OF EACH MOVEMENT RUN 100M BEFORE YOU START THE NEXT.

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Due to our move being in the process/bank holiday/CrossFit Games European Regional in Manchester, which we are involved in. The schedule for next week is a bit quiet but we are planning another open air Session @Tredegar park on WEDS evening (weather dependent). Let us know your thoughts? Enjoy a slight break over the next week. Get some work done but use it as a chance for some hard earned recovery, you all deserve it.

WOD 6.5.11

Upside down fun

Muscle up practice: Congratulations to Paolo who Joined the ‘muscle up club’

Intro to Wall Walk

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AMRAP 20 MINS

3 WALL WALKS

7 KNEES TO ELBOWS

RUN 300M

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Another friday shift done before the weekend. Think lots of our athletes suprised themselves with another new movement to further increase your work capacities, next progression Handstand Press Ups.