4.4.12

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WOD

200 Double Unders

100 Hand release Press Ups

100 Kb swings

100 sit ups

200 Double Unders

For Time

 

Post times to comments;

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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;

13.12.11

Day 2 of our LADIES WEEK an intro from THE MAN Rich Froning Jr. He’s the Fittest man on the planet for a reason- Check this out 225lb/102kg Grace!!!

 

You’ve got to love ‘Grannie’ at This time of year!

‘Grace’

30 Ground to overhead

For time

REST THEN

Annie

50-40-30-20-10

Double unders

Sit ups

For time

 

Post times to comments;

31.10.11

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Richard Parks 737
Tonight Richard Parks payed us a visit @CelticCrossFit to receive the £500 cheque from the fundraising 737 Welsh CrossFit Challenge. A great amount raised by the Welsh CrossFit community and fantastic effort by all of our athletes who took part and helped the event to run smoothly. Helping a great cause in Marie Curie Cancer care thanks to Richard for popping in to see us, and a huge thank you to everyone involved in the great day. Who knows we may even see him back with us at the box for a WOD or two. But THANK YOU ALL

establish 1RM
Overhead squat
Power Clean
Bench Press

2) 2 min AMRAP on each
Kb swings
Hand release press ups
Sit ups

3) Finisher
400m sprint for time

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Continuing with the charity theme ‘Movember’ the month formerly known as November is upon us and loads of men sporting odd facial hair pop up, we @CelticCrossFit will be doing our part, a link will follow shortly, are you in??Sign up on the board then on our dedicated Movember group. All coaches and some athletes have already showed an interest.

Post loads, reps and times to
Comments;

WOD 3.10.11

Tonight we met another CrossFit Girl to get the new ‘somehow hot’ month of October under way.

Kipping pull up practice

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WOD

‘Angie’
100 pull ups
100 press ups HOG
100 sit ups
100 squats
For time

Great atmosphere through this tough gymnastic WOD tonight at the box, great to see the technique coming on with lots of you. Some notable times. Stick with the basic kip and keep working at it, a bit of good practice will pay off, helping to ramp up your capacities and intensities in pullup WOD’s in future. Remember to use your time to hit your weaknesses as much as you can.

WOD 2.8.11

Nice simple session on a warm august evening.

Individual weakness practice

Tabata wallballs (20work:10seconds rest x 8) count your lowest score

Another Crossfit ‘girl’
Annie
50-40-30-20-10
Double unders
Sit ups
For time

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Post tabata score and Annie time to comments;

Congratulations to Sarah who performed Annie as RX’D

WOD

Outdoor in the sunshine

Team WOD in 2’s /3’s

12/15 mins

7 thrusters
15 sit ups
10m bag push
10m bag flip
30m bag sprint.

Post rounds to comments;

Back to our own action after the regionals in Bolton with overview of the weekend to follow shortly.

Congratulations to Sharon and Kirsten who were both successful over the past week and are now Welsh champions in a number of athletics disciplines.
Well done ladies

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WOD 20.5.11

WOD

Skipping/double under practice

12 MIN AMRAP
5 Deadlifts
5 wall walks
15 sit ups

Post rounds to comments;

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Congratulations to Geeves who nailed his first double under this evening. Good work pal. At least your better than Bridie at something!

Good luck to Sarah who’s running a marathon this weekend, hope it goes well.

Bank holiday homework

A sunny bank holiday morning to you all. A homework WOD for you all to help recover from the weekend or to do some work before you hit the ‘refreshments’ later!

TABATA
Squats
Sit ups
Burpies

A tabata is 20seconds work followed by 10sec rest X 8 (complete the 8 intervals in a single movement before moving onto the next) with your lowest score in 20 seconds the one you count!
As an added bonus you can count your tabata burpies towards your total on the 100 day challenge!

As we’ve had time off over the bank holidays we are expecting some good photos for the competition too, where do you do yours??

Remember we are @ risca 5 o’clock weds and Friday fun@ Tredegar park Friday morning 10.30-11.30.
See you all there

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