Front squat 4×6
1) 500m row for time
2) 50 wallballs for time
3) 6 MIN AMRAP
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!!
Here is another ‘old school’ CrossFit WOD video, the original ‘Fire Breather’ and LEGEND Greg Amundson one of the first CrossFit Videos i saw and quite possibly my all time favourite, one of the ones that converted me to ‘Constantly Varied Functional movements Performed at High Intensity’ for good.
Can you do this shit? If you can you are a BEAST!!!! if not don’t you just know you want to???
Now for something kind of similar
Chest to Bar Pull ups
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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
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12.4 released 1am tomorrow what will the CrossFit Fairy have in store for us the tail end of this week?
A nice little video from the recent London Throwdown….recognise anyone??
Back squat 3 x 5
Death by burpee/ Pullup
Perform 1/1 in the 1st minute, 2/2 in 2nd minute 3/3 in 3rd minute etc. etc. Until you cannot complete the prescribed number of burpees and pullups. Then continue with 3/3 until the last person has finished!
Then the return of an old favourite;
7 Box Jumps
20m Bear crawl
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LET THE GAMES BEGIN!!
IT’S HERE!! some of our athletes threw down and completed WOD 12.1 From the Reebok CrossFit Open 2012 as they are unable to make tomorrows scheduled 6pm slot for the Open WOD straight after Open Gym. Excellent effort by all involved with Relish, Daz, Phil and Kirsten who are entered in the Open hitting 12.1 Tonight. They are already loving the extra push the Open WOD gave them this evening. Big mention to Phil who got to 104 and is currently 53rd in Europe.
Bigger mention to Kirsten who ‘Loves’ Burpees who got to 111 and on current scores would put her at #1 in Europe, early days with the WOD posted at 1.00am today but WOW!!!
Big thanks to all those who watched cheered, screamed the guys on today.
Join the Fun still time to get registered if you haven’t yet. Get down to open gym tomorrow raise the noise and push your fellow CelticCrossFit athletes further as they take part in the competition to find the fittest Man, Woman and Team on the Planet.
Press 3 x 6
10 MIN AMRAP
10 Power Snatch
10 Pull ups
Some of the boys post 12.1!
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Compare to 18.5.11 Our first ever Hero WOD revisited
An early Christmas present for you all
1 mile Run
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
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AMRAP 20 mins
15 pull ups
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It was great to stand back during tonight’s session and see the improvements you have all made in the time you have been training at the box. With the difficult movements showing improvements in you all great stuff. What Girl is making an appearance tomorrow ?!?!