10's

L.o.C

10 pullup
10 pressup
10 hang squat dumbell clean
amrap 10.

Friday

L.o.C.

amrap 15
3 dumbbell press
5 swings
7 pressups

Snatches.

L.o.C.

5 dumbell snatches per arm
5 burpees
100m run
x 5

Death by

L.o.C.
take something overhead.

Death by pullup or pressup or even muscle up.

5,10,200m

5 hang squat dumbell cleans
10 pressups
run 200
amrap 15

L.o.c. or tech before-if youve deadlifted, squat-keep the universe in balance.

Running Christine

Run 400
12 deadlifts (bodyweight ideally)
21 box jump (24 inch again ideally)
x3

New class

Friday at 6.30 saw Crossfit Hove hosting the Brighton Girevoy club.
This is a class training the classic moves of Russian kettlebell sport, focussing on cleans, presses, push presses and snatches as well as long cycle timed movements. If you are interested in attending this class please contact Coach Mark directly via the link in the topbar.

Swing and stretch.

Mobilise or catch up on a lift if missed then,
run 200
10 swings
10 wallball
amrap 20 minutes
WOD courtesy of Crossfit PORI.

400,20,15,x5

Main page
run 400
20 burpees
15 bent over dumbell row
x5.

cleans

Power cleans singles or tech, motivational consequences ensued.

Running dumbell bear
run 200m
5 suitcase deadlift
5 hang power cleans
5 push press
x5

More pullups!

L.O.C.

1 weighted pullup
3 deadhang pullups
5 kipping pullups
x5

or
3 jumping pullups
6 kettlebell swings
amrap 6 minutes.

db's

L.O.C

3 man maker to hang power clean to push jerk
5 box jump
amrap 7 minutes
rest 2 minutes
10 situps
25 double unders
amrap 7 minutes.

Non relevant photo

20 air squats
7 hang power clean
10 ring pressups
x 5

K's wod
15 swings
15 squats
x5
(don't forget to wear a 10 kg weighted vest)

Rankel

6 deadlifts
7 burpee pullups
10 kettlebell swings
run 200m
amrap 20 minutes

Rankel

Push and Pull

Back squat 5x5

We squat alot. We do so for a number of reasons, it increases flexibility, power, core strength and balance. It's a movement that we study, focussing on quality of movement, not on weight. Mechanics, consistency then intensity, the weight can literally wait.

As many deadhang pullups as possible in 5 minutes, scaled as needed.

Friday

Run 400 m
30 pressups
30 box jumps
x5.

Kalsu mashed.

Lift of choice-ideally deadlift.
we looked at 5's, 7's and 20's(!) x5

Kalsu
Originally "Kalsu" comes from CF Football, we used its protocol but replaced the heavy thrusters with Kettlebell swings.
In a minute perform 5 burpees then for the remainer of the minute perform kettlebell swings until the minute has elapsed, then another five burpees in this pattern until 100 swings have been performed.

L.

Squat clean tech or front squats

5 squat cleans
7 L sit pullups
x5

L sit pullups were scaled as needed, either to basket hangs, dead hang, banded etc.

"Jack"

"Jack"
10 push press
10 kettlebell swings
10 box jumps
AMRAP 20 minutes

On the first day back in the new year it's good to start with a benchmark, it supplies us with a reference point to go from. There's lots of talk this time of year about resolutions, I like to think more in terms of ambitions, what you want from the next year and how you can attain that, and how we move towards acheiving our goals whatever they might be.

Murph

Thanks to those who came in on New Years Eve morning.

Murph
Run 1 mile
100 pullups
200 pressups
300 squats
Run 1 mile

Portion the bodyweight movements as necessary, if you have a weighted vest, wear it.

Murph