Roly Poly

Lift (if so desired) or tech.
2 forward rolls
run 40 m
10 kettlebell swing.
Amrap 8/10

5,20,35.

Lift of Choice
Catch up or work on the technique of a lift of your choosing.

5 Twin kettlebell clean and push press
20 situps
35 double unders
x5

Lynne

"Lynne"
As many reps of bodyweight bench press (or scaled-Jo weighs 2.5kg more than her bench) followed by as many pullups as possible.
5 rounds, not timed, rest as reasonable between sets.

Running Bear

Run 280
1 deadlift
1 hang power clean
1 front squat
1 push press
1 back squat
x3
Run 280
repeat barbell sequence, adding either,2.5,5 or 10kg
Run 280
Again add same weight as previous
Run 280
ttb 8.38 starting at 50, moving to 60 then 70 for last round-Nice work
Karl Stone

oof!

Overhead squats-singles.
Team WOD
100m waiters walk, whilst partner continually Kettlebell swings, 4 rounds for both partners.

SPEAR seminar

On sunday we headed up to CRossFit3D in Manchester and Zeb Glover gave a fantastic seminar on the SPEAR self defense system. Great to see the Steadmans and their crew, as well as a couple of other visiting affiliates, Ashley from CrossFit Carlisle and Graham and Lorraine from CrossFit Dental.

Oly

Technique and cues on the Oly class-that is all

P, PP or PJ

Press, Push Press or Push Jerk.

Amrap for ten
Run 200 m then as many ring pulls as possible until the arms give up then run again!

Benchin' & Burpees

5 of 3 of banded bench press, the bands allow for different resistance to be "experienced" during the lift

F.O.M.Y.C.
first minute run 100m then do as many burpees as possible until the top of the minute, then run again, complete 50 burpees. Max did this in 4 minutes, thanks to RWR for naming it.

Sumos and Annie

5 of 3 sumo deadlift
and "Annie" We had the honour of meeting the real Annie on our recent trip to Santa Cruz.

box!

box squats 5 of 3
21 15 9
ring dips
swings
box jumps

Angie!

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

A/B/C Scaling

A-100

B-70

C-30

One Bar Linda!

10,9,8,7,6,5,4,3,2,1

Deadlift

Hang Power Clean

Push Press

Helen!

Run 400m
21 Kettlebell Swings
12 Pull-ups
x3

Friday Front Squats!

3,3,3,3,3



METCON

5 Ring Dips
7 Push Press
2 20m Shuttle Runs
10 Min AMRAP

Depending on the Athletes level, we scaled the Ring Dips for Negative Ring Dips, or Holds.  Push Press was scaled with Weight!

5, 10, 15!

5 Deadlifts
10 Box Jumps
15 Sit-ups



A Level - 15 min AMRAP
B Level - 10 min AMRAP
C Level - 7 min AMRAP

Running Cindy!

1 Ramp
5 Pull-ups
5 Push-ups
5 Squats



A Level - 20 min AMRAP
B Level - 15 min AMRAP
C Level - 10 min AMRAP