Monday

Individual programming

run 400
then 3 rounds of
15 burpee
15boxjump
then run 400

"Elizabeth"

Individual programming

21-15-9
squat cleans
ring dips.

100, 30, x5

Individual programming

walk 100m with 20/30 kg overhead
30 situps
x5

1/4 murph

Individual programming

1/4 Murph
run 400
5 rounds of
5 pullups
10 pressups
15 squats
run 400
all done in a weighted vest.

400 or 500

Individual programming

run 400 or row 500
rest two minutes
x4

"Big Bear"

"Big Bear"
deadlift
power clean
front squat
push press
back squat
10 reps of each, followed by nine then descending to singles.

Helen

Individual programming

"Helen"
run 400
21 kettlebell swings
12 pullups
x 3

Happy Birthday Dominic!

5/5, 20 x5

Individual programming

5 turkish get ups per side
20 situps
x5

Kids stuff

Focus work was looking at the squat, front squat and squat clean, learning the basic shapes, looking for good lumbar positions and good squat depth.

Workout
5 pvc pipe squat cleans
5 burpees
run 200
x 5

Then we played with handstands and pullups.

Nancy

Run 400
15 overhead squats
x5

The presecribed weight for the girls was 30kg, so good to see this being done, exceptionally proud of the hard work and dedication our clients put in and the results they see from this.

70,60,50,40,30.

70 burpees
60 situps
50 kettlebell swings
40 pullups
30 handstand pressups

21/15/9

21/15/9
Deadlifts
box jumps

The prescribed weight for this at the European regional was 142kg, the box jump 32 inches high. The best time for this was 3.17, the best time we saw was around the 9 minute mark-either is amazing.

Roadtrip!

Sunday saw us heading up to the Bolton Arena to watch the European regionals of the CrossFit Games. It was a truly awe inspiring experience witnessing the fittest athletes in Europe compete for their chance to go to California for the Games in July. Very proud of our guys who judged and volunteered tirelessly for the weekend, and it was great to see so many friends up there too. (and do a little bit of judging too :))

CrossFit Kids

Focus work was on the front squat on Saturday, followed by a scaled version of "Annie"
Little Annie
50 single skips
15 situps
40 single skips
12 situps
30 single skips
9 situps
20 single skips
7 situps
10 single skips
5 situps

The finisher was a little more core work leading to better handstands.

50

"Filthy fifty" aka Chuck Norris

50 box jumps
50 jumping pullups
50 kettlebell swings
50 walking lunges
50 situps (a sub for knees to elbows)
50 push press
50 back extensions
50 wall ball
50 burpees
50 double unders

10,10,100x7

Individual programming


Followed by
10 wall ball
10 toes to bar
run 100m
x 7

400, 30, 30 x 5

Individual programming

run 400
30 situps
30 back extensions
x 5

If you have any questions on the individual programming, send me a friend request (CrossFit Hove) on Facebook, or follow us on twitter. :)