Monday, 30 April 2012

WOD - 01/05/2012

A) Tekkers in Snatch (All sorts)

B) 20 Min Amrap of
400m Run
21 KB Swing 24/16Kg
15 Burpees
9 Power Snatch 45/25Kg

Sunday, 29 April 2012

WOD - 30/04/12

A) Strict Press
3,3,3,3,3 @ 85% of your 1RM

B)
12 Min AMRAP of

20 Double unders
15 Power cleans 50/30Kg
10 Box Jumps 24/20"


C)
2 x 15 Ring dips
2 x 15 Ring pulls

Thursday, 26 April 2012

WOD 27-4-2012

A) Double under ladder
For time:
From 5 reps to 50 reps in increments of 5.

B) 10 rounds for time of :
3 front squats @ 70% of 1RM
7 toes 2 bar

Wednesday, 25 April 2012

WOD 26-4-2012


A) Shoulder press
   4,4,4,4,4 reps @ 75% of 1RM


B) On the minute for 10 mins
   Sprint 100 m
   Rest for the remainder of the minute.

C) 2 x 15 ring dip (no kip)  If you can do 15 ring dips comfortably, add weight.
     2 x 10 Upright row



Tuesday, 24 April 2012

WOD 25-4-2012

A) Tekkers - Snatch balance B) 5 rounds for time: 10 thrusters 40/20kg 10 box jump 24/20" 10 hang power cleans 40/20kg

Monday, 23 April 2012

WOD 24-4-2012

A) Tekkers - Snatch (15 - 20 mins)

B) "NICOLE" with a little bit more.
20 min AMRAP
Run 400m
Max rep chest to bar pull ups

Sunday, 22 April 2012

WOD 23-4-2012

A) Back Squat
5 x 3 reps @85% 1RM

B) 7 min AMRAP - Kettlebell and burpee ladder
3 burpee
3 KB swing 24/16
6 burpee
6 KB swing
and so on until the 7 mins is complete

C) 2 x 50m backward sled pulls (heavy)
2 x 15 reps glute ham developer
Ab work of your choice.

Yesterday morning a young man who has recently finished our on ramp class roughly a month ago, came on to me at the end of his WOD. He had been training very hard and looked like he was on his way to meet our good old friend "PUKIE" How are you feeling? I asked him. "I'm great" he replied. Then he started talking with me about his previous training experiences. "I've played Rugby, I've boxed, Judo, Karate" amongst others. "Nothing compares to this, it's amazing, I'm totally addicted" he said Then he said something which caught me completely by suprise but made me want to scream out the biggest HELL YEAH the world has ever seen. "I'm going to compete in the CrossFit Games 2016" he said How great is it to hear the effect that CrossFit has on people and it furthers my belief of how amazing it is to be a part of the CrossFit community. Day after day we see people improve at our gym and I thrive on it, it's like a drug!! So keep going after it people, we are going to be with you every step of the way!!!

Thursday, 19 April 2012

WOD 20-4-2012

A)Dynamic warm up

B) 5 rounds
1 hang power clean
1 front squat

Rest 90 secs between rounds. Go heavy!!!

C) A modified FIGHT GONE BAD

5 min AMRAP of:
1 min box jumps 24/20"
1 min wall balls 9/4kg
1 min KB swings 24/16kg
1 min pull ups
1 min Sumo deadlift high pull 35/25kg

Rest for 1 min between rounds and repeat for a total of 3 rounds

Wednesday, 18 April 2012

WOD 19-4-2012

A) Dynamic warm up

B) 3 sets of max reps strict pull ups.

C) 5 rounds for time:
10 deadlift 70/40kg
10 press ups
10 air squats

Tuesday, 17 April 2012

WOD - 18/04/2012

Strength - Bench Press

5-5-5-5-5

Benchmark -

'Amanda'

9-7-5

Muscle Up (Scalable to one progression and one ring dip per muscle up)
Squat Snatch 60/40Kg

For time!

Monday, 16 April 2012

WOD 17-4-2012

A) 2 mins strict press 40/20kg
Rest 1 min
2 mins push press 20/40kg
Rest 1 min
2 mins push jerk 20/40kg

B) 12 min AMRAP
10 kb swings 24/16
10 burpees
100m run

C) 3 x max effort plank holds

Sunday, 15 April 2012

WOD -15/04/12

Strength - Deadlift
5-5-3-3-1-1-15

Conditioning

For time
5 Rope climbs

21, 15, 9
Power clean 50/35Kg
Knee to elbow

5 Rope climbs

Thursday, 12 April 2012

WOD 13-4-2012

CrossFit Central Manchester Games Qualifier WOD 3

10 min AMRAP
150 double unders
100 wall balls

Wednesday, 11 April 2012

Wod - 12/04/2012

Strength - Weighted Ring dips

1-1-1-1-1


Complete for time:

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 meter. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 meter sprint must be completed.

Post times and number of penalties to comments.


Thanks to 'CrossFit Football' for this one.

Tuesday, 10 April 2012

11-4-2012

CrossFit Central Manchester Games Qualifier WOD 2

12 min AMRAP:
6 power clean 35/50kg
4 push press 35/50k
10 toes 2 bar

Monday, 9 April 2012

WOD 10-4-2012

CROSSFIT TOTAL

3 attempts to find a 1 rep max in the following lifts:

Deadlift
Strict Press
Back Squat

Sunday, 8 April 2012

WOD - 09/04/2012

A) Dynamic warm up

B)WOD

Crossfit Central Manchester games WOD 1

Complete as many rounds/reps as possible in 6 minutes, of;

- 10 Power snatch (Women-25kg / Men-35kg)

- 10 Burpees

- 10 Box jumps (Women-22″ / Men-24″)

Thursday, 5 April 2012

Easter Opening Times

Fri - 9am till 12pm
Sat - 9am till 12 pm
Sun - Closed
Mon 9am - 12 pm

WOD 6-4-2012

A) Thruster
3-3-3-3-3

B) 5 rounds for time :
Sprint 400m
10 Chest to bar pull ups

Rest 2 mins between rounds.
The aim of the workout is to go all out on the runs and try to complete the pull ups unbroken.Courtesy of Outlaw Crossfit.

C) 3 x 15 GHD raises

Wednesday, 4 April 2012

WOD 5-4-2012

A) Tekkers - Turkish get up

B) 3 rounds for time:
5 hang power snatch 45/25 kg
10 burpee box jumps

C) 3 min AMRAP
Rope climbs

Tuesday, 3 April 2012

WOD 4-4-2012

A) Overhead Squat
3-3-2-2-1

B) 12 min AMRAP
3 deadlift 100/60kg
7 hand release press ups
21 double unders

Monday, 2 April 2012

WOD 3-4-2012

A) Spend 10-15 mins working a weakness.

B) For time
Run 1 mile
Rest 2 mins
C)5 min AMRAP
Squat clean thrusters 40/20kg
Rest 1 min
D)3 min AMRAP
Box Jumps
Rest 1 min
E)2 min AMRAP
Burpees
Rest 1 min
F)1 min AMRAP
Toes 2 bar

Sunday, 1 April 2012

WOD 2-4-2012

A) Hang Clean
3-3-3-3-3

B) 5 rounds for time:
Run 200m
20 KB swings 24/16kg
5 wall walks

C) 5 min AMRAP
Double unders