30.4.12

Some highlights from this weekends regionals…..

SNATCH!!

SQUAT

Loads more videos of the weekends action via youtube or the CrossFit Games website

WOD

 

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27.2.12

Great night at the box this evening. With a huge number of PR’s recorded in the ‘CrossFit Total’ and this years dedication so far paying dividends.

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Dave who along with Burkey pulled 220kg in the Deadlift. Well done boys!

‘CrossFit Total’
1 Rep max
Back squat
Deadlift
Press

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Big mention to Bully who has been literally working his ass off, having lost 1.5 Stone since joining us 5 weeks ago! Well done pal keep up the good work.

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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

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WOD 6.7.11

Kipping pull up practice
Introduction to split jerk

WOD
10 min AMRAP

5 split jerk
5 pullups
20 air squats

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An electric atmosphere at the box tonight. Brilliant work by all again good to see some new faces, and familiar faces making an appearance. The widespread enthusiasm pushing everyone further through the short intense AMRAP, with some quality progress made.

Good work athletes!

Oh a belated correction I just remembered- Xavier has lost a stone and a half on Crossfit and paleo!

WOD 18.5.11

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

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Great effort tonight all in our first HERO WOD,  post times to comments;

WOD 22nd April 2011

Tredegar park Easter friday WOD

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1) 5 Min AMRAP

Squats/KB carry/sit ups

In 3’s one athlete performs squats/one carries the KB’s 30M/one athlete performs sit ups

Use the KB’s as batons and rotate excercises when you pass them on/they reach you. Count total reps in all excercises then combine with partners for score.

2) 5 Rounds

5 over post balls

5 burpees

run 200m

For Time

Post scores in both WOD’s to comments

A brilliant morning out in the easter sunshine with some good pre Easter egg work put in by all. A fantastic turnout with some new faces joining the hard work and fun, that we hope to see at future sessions. Even little 2 year old Elsie joining in, inbetween sandwiches! (hope she didn’t get in anyones way) A warm welcome to you all.

Also good to see recently CrossFit Certified Robyn Sowden-Taylor coming on board with some of our caoching this morning, something we will be seing more of in future sessions.