Tuesday

Deadlift or work on the power clean (watch those knees!) then
5 power cleans
10 burpees
35 double unders
x5

Thanks go to Karl (and also to Mads) for the inspiration for this wod.

Monday

5 chest to bar pullup
10 ring pressup
15 overhead squats
as many rounds as possible in 20 minutes.
Prescribed weight for the overhead squat was 95 pounds (42.5kg). Much scaling was utilised, but a few brave folks did this as posted by HQ. Great work from Jamie and Anton for their efforts.

missing wods

Friday am, before the snow once more drew in saw
"Michael"
run 800
50 situps and 50 back extensions
x3
The folks who braved the weather for the evening wods saw work on the power clean and squat clean then
"Elizabeth"
21-15-9
squat cleans
ring dips.

Great to see so many out on friday night for the Christmas party too !

F.O.M.Y.C.

Catch up on the weeks lifts if missed or practice handstand pressups or scaled versions thereof.

FOMYC
In one minute run 100m-in the remainder of the minute do as many
handstand pressups as possible until the end of that minute. Repeat until 50 handstand pressups are completed.
ttb 2.57.

P,PP,PJ.

Press
1,1,1,1,1.
Push press
3,3,3,3,3.
Push jerk
5,5,5,5,5.

Bodyweight gone bad

Using the fight gone bad protocol, we applied this to:
air squat
pressup
situp
box jump (24 inch)
pullup

Thus each of these movements is performed for a minute before moving onto the next at the end of the minute. After the five minutes of work, a minutes rest is taken. This is repeated for three rounds, counting the movements consecutively.
Top score
541.

Death by.....

Death by clean and jerk
with a constantly running clock, perform one clean and jerk in the first minute. In the second minute perform two clean and jerk, in the third perform three, continuing until the required number of clean and jerks cannot be performed.

Deads

Deadlift
2-2-2-2-2-2-2-2-2-2.
rest sixty seconds between lifts

metcon
7 thrusters (20kg)
7 burpees
x3

Filthy

50 of
box jumps
jumping pullups
kettlebell swings
walking lunges
knees to elbows
push press
back extensions
wall ball
burpees
double unders.

It's worth pointing out the scalability of this workout, obviously these numbers can be dropped and movements altered according to ability, age, injury etc etc.
Although it's also great to see this being done as prescribed too!

More squats!

Front squat
5,5,5,3,3,3.

3 hang squat clean (60kg)
5 toes to bar
7 burpees
x5.

Congrats to our endurance athlete Voula who came first in her age group in her biathalon (run bike run) at the weekend. Glad you've thawed out since!

Meet the clown

Box squat
5x5

am
5 pullups
7 thrusters (20/30kg)
100m
x5

pm

5 pullups
7 thrusters
12 box jumps (24 inch)
x5

Friday

Again my thanks to those who made it in
front squat
5 ring dips
9 kettlebell swings
12 box jumps
amrap 15.

Weather gone bad

Thanks to those who braved the elements to train, efforts rewarded by

weather gone bad
1min of each of the following:
push press
sumo deadlift hi pull
walking lunges (out doors)
situps (out doors)
wall ball
x3

Push press

5 push press
10 burpee to box jump
x5.

Benchmark

"Cindy"
5 pullups
10 pressups
15 squats
amrap 20 minutes.

TGU

5 turkish get ups per side
15 situps
x5

300,15,15.

L.O.C.
Make up a lift you've missed or work on squat cleans.

metcon
run 300
15 wall ball
15 burpees
x5

Do a little dance...

Lots of squats, a fomyc, a camp pendleton and some interpretive dance.

Untitled from CrossFit Hove on Vimeo.

Don't loose your head.

L.O.C
Make up a lift you missed if you missed the total last week, or alternatively look at power snatches, power cleans or push presses.

Annie.
descending in tens sets of 50 double unders and situps
ttb unanchored situps 7.04

GTOH

Push jerk
3,3,3,3,3.

5 ground to overhead
12 box jumps
run 200
x5

Front squats, tabata etc.

The days wod's started with addressing movements that needed work, refining, polishing or just simple preactice.
The 7.30's looked at the clean (squat clean) and after a little practice, pulling from different positions and working on hip extension, as well as dealing with those tricky knee things which seem to get in the way.
early wod
5 squat clean
5 lateral burpees
100m
x5

8.45's
run 400m
5 front squats
50 double unders
x5

O.M.C.
Squat cleans-singles.

Happy hour!
tabata (20 seconds work, 10 seconds rest x 8-four movements)
row for calouries
wall ball
muscle ups
kettlebell swings.

CrossFit Total

1 rep max of
Back squat
Press
Deadlift.

O.M.C.

L.O.C. pick a lift you've missed-ideally not squat, press or deadlift.

O.M.C
5 muscle ups
21 burpees
x3

Davie special.

Power clean
3,3,3,3,3.

Davie special.
100m waiters walk
15 kettlebell swings
15 pressups
x5

O.M.C.
Power cleans

wod
3 power cleans
5 handstand pressups
7 toes to bar
amrap 9.

Monday

Push press
5,5,5,5,5.
Am'ers played catchup from friday, O.M.C wod
1 tyre flip (large+heavy)
50 double unders
2 tyre flip
40 double unders
3 tyre flips
30 double unders
4 tyre flips
20 double unders
5 tyre flips
10 double unders

Thanks to Juha for this one.

pm'ers
Push press
3 hanstand pressup
5 ring dips
7 kettlebell swings
amrap 10.

we're doing a weekly two minute challenge-as many wallball as possible-accuracy is essential!

L.O.C.

Make up a lift if missed either back squat, deadlift or press.
am saw:
"A Brief Nicole"
As many pullups as possible then run 400m, amrap 10.
pm
10 ring pressups
10 wallball
10 walking lunge
x5

Snatch

Practice the movement, aining at better extension as necessary or 1 rep max.

metcon
30 burpee to box jump.

Presses and other stuff.

Press 3,3,3,3,3.

Early
5 pullups
7 kettlebell swings
9 boxjumps
run 100
Amrap 6, rest two minutes repeat.

O.M.C.
3 handstand pressups
7 pullups
9 box jumps
run 200
x5

3,5 for 5

Front squat or squat clean work

3 muscle ups
5 squat cleans
x 5

1 bar Linda

1 Bar Linda
10,9,8,7,6,5,4,3,2,1 of
Deadlift
Power clean
Push jerk.

Oly Class.

Overhead squat, work up to singles.

No Kettlebell class this week, so this was followed by Nancy.
I struggled in vain to find a video that showed full range of motion at the top of the overhead squat as a demo for this-so i fished this out instead.

Tyre Tap

Press
3,3,3,3,3.

Tyre tap
10 tyre flip and jump
100m run
amrap 6 minutes

rest 2 minutes

10 kettlebell swings
100m run
amrap 6 minutes.