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;

23.4.12

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Great energy at the box this evening for some short blasts of functional fun

Strength
Front squat 4×6

WOD
1) 500m row for time

2) 50 wallballs for time

3) 6 MIN AMRAP
15 pullups
15 box jumps
15 hand release press ups

4) 100 overhead sit ups
100 plate twists

A big congratulations to Joe who is now officially ‘Grandpa’ and Kiwi Suze who nailed her 1st kipping pull ups, well done both!!

13.2.12

Back Squat
4×5

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A CrossFit Girl for the board of fame

‘Angie’
100 pullups
100 press ups
100 air squats
100 sit ups
For time

Great effort tonight at the box after the weekend Throwdown

Oh and who owes me some Rowing

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Post guilty names and times to comments;

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;

 

Post times to comments;

 

10.1.12

3 min AMRAP rope climb

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Bubba, Sarah and Dave on their way up

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Rhys and Daz too

WOD

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cindy was a nice girl
10 min AMRAP
50 kb swing buy in
Then in the remaining time
5 Chest to bar pull ups
10 HOG press ups
15 Front squats

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Jonesy dedicating some time to MOBILITY!

Post rounds to comments;

21.12.11

Compare  to  18.5.11 Our first ever Hero WOD revisited

 An early Christmas present for you all 

     

HERO WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Murph was a member of an elite Navy Seal team fighting terrorists back in 2005 when they encountered some heavy fighting and ended up being killed with other members of his team. Due to his heroics, he was awarded the prestigious Medal of Honor.

Please read the full story on ‘Murph’ HERE http://www.navy.mil/moh/mpmurphy/soa.html

 

Hope you all enjoyed revisiting this beast, seeing the improvements from your previous efforts.

3 more WODs Till Santa lets see how festive we can make the box for these- Hats,jumpers,costumes enjoy the last few before the excess of Christmas hits us all fully. But don’t worry enjoy yourselves be merry.

Just remember we own you afterwards!! ENJOY

Post times to comments;

3.12.11

Today sees Shane Williams last test in a Wales shirt. After the close but oh so far world cup campaign with Wales showing so much promise.

Let’s hope we get another great performance to say goodbye and thank you, to without doubt one of the all time greats of Welsh and World Rugby. Who was ‘too small’ to play International rugby!! Changing many perceptions of the game.
Is he our best ever?

Diolch am yr atgofion, C’mon Cymru

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Super Saturday WOD

1) Karen 150 wall balls for time

2) 15 amrap
250 row
25 hog pressups

3) 30 t2b
30 hollow rocks

Post thoughts and scores to comments;