Helen

run 400
12 pullups
21 kb swings
x3

21/15/9

Cleans
Pressups

Adrian, please stop pulling with your arms so much.

7,15,30

7 muscle ups
15 kettlebell swings
30 box jumps
x3

Ground and pound

5 deadlifts
10 wall ball
10 box jump
amrap 6 minutes

rest 3 minutes

5 pullups
10 pressups
15 situps
amrap 6 minutes

oly

Burgener warmup
split snatch
overhead squats

7.

7 hang power clean
7 dips
100m
x7

Annie

50 double unders
50 situps
descending sets reduced by ten.

TKBOBL

two kettlebell one bar Linda.
suitcase deadlift
hang power clean
overhead anyhow.
10,9,8,7,6,5,4,3,2,1.

Volkswagen

"Volkswagen"
21-15-9
bw bench press
pullups

Couplet

Establish 75% of one rep max back squat

5 back squat
run 100m
amrap 10.
Jo (just back from representing at Hybrid athletics) got 11 rounds at her own bodyweight.

Friday FOMYC

Squat of choice-front squat was popular

FOMYC
At the start of the minute run 100m, for remainder of minute as many burpees as possible until end of minute, then repeat run. Repeat until 50 burpees are done.

10's

hi rep dead for twenty-see previous post.
10 pullups
10 pressups
10 situps
10 squats
100m
amrap for 20 or scaled accordingly.

other stuff

early afternoon
hi rep deadlift, find 80% of your one rep max, warm up with your five rep max.
2 sand bag cleans @50kg
6 24 in box jump
run 40m
amrap 10.

Focus

Split Jerk, singles.

Farmer Pendleton
15 kb swings
15 pressups
100 farmers walk
x5

Plan

So originally the planned programming was 5 of 3 on power cleans then the earlies did 3 power cleans, 5 dips 7 box jumps x 7, which was fine.
However main page yesterday was row 500, bw bench 30, row 1000, bw bench 20, row 2000 bw bench 10-which sucked, thusly the fours and fives did that.
RWR did lynne in the 4 and a "Finisher" (Pete from 3D's idea) which was a tabata sledge hammer to tyre and kettlebell swing-just the two movements instead of the 4. This provoked more thought, keep the power clean on strength bias, but add a full tabata of hammers, swings, power cleans and box jumps-the joys of programming!

Milk.

5 "Spartans" (flip tyre jump into and out of-surely the Spartans hadn't vulcanised rubber, but there you go.)
5 kettle bell hang power clean and jerk
5 pullups
run 100m
x10

Jamie enjoys his post wod refreshment.

Double Tap.

Lift

5 minutes of Cindy (5 pullups, 10 pressups, 15 squats amrap)
rest 3 minutes
5 minutes amrap of
5 wall ball
7 burpee
9 boxjump.
fin.

Tuesday

Lift

10 kb clean and press
20 situps
100 m run
x5

Finisher
Tabata sledge hammer
farmers walk.

Look closely-Anton has a weighted vest on-The strength comp at the weekend has had interesting effects on him. He's not the only one either.

Pendleton

L.o.C.
L.o.C. generally stands for lift of choice, although it should be pointed out whose choice it is, its important that if we squat, we deadlift and if we press, we bench and vice versa-(in other words it's not really your choice!)
Emily (amrap creator) is seen here working on her box squat movement.

Camp Pendleton
15 pressups
15 swings
run 400
amrap 20

Saturday

As mentioned in the previous post Saturday we travelled up to Reading for the Strongman comp organised by Chet of FK.UK and Andy Craig of CrossFit Reading. It was great to see friends from affiliates in other parts of the country and make new friends. Anton did us proud in the contest, and exceeded his previous deadlift pb by 28 kilo's as well!

Friday

We're a little out of sync here as to what we've been programming. Thursday saw L.o.C. and Deadhang pullup Nicole and variations upon this.
We were at the FKUK and Crossfit Reading Strength and Power invitational on Saturday so Fridays classes were devoted to the Clean and progressions to improve this.

Metcons
5 cleans
5 dips
x5

5 cleans
10 burpees
x5

5,10,100

Snatch grip deadlift
5,5,3,3,3,1,1,1,1.

5 muscle snatch
10 wallball (or burpee)
100m
x5