FOMYC

Individual programming

In one minute-run 100m then for the reminder of the minute as many pullups as possible.
Repeat until either
a)50 pullups
b)75
c)100
d)35 deadhang chinups
have been completed

Kids Stuff

Our kids class on saturday morning consisted of

front squats

followed by
run 200m
3 ring pull
5 pressup
7 air squat
x 3

"Kelly"

Run 400m
30 wall ball
30 box jumps
x 5

"Nate"

2 muscle ups
4 handstand pressups
8 kettlebell swings
as many rounds as possible in 20 minutes

10, 30,40 x5

Individual programming

10 deadlifts
30 situps
40 double unders
x 5

400 + Cindy

Individual programming

run 400
3 rounds of
5 pullups
10 pressups
15 squats
run 400
3 rounds of
5 pullups
10 pressups
15 squats
run 400
3 rounds of
5 pullups
10 pressups
15 squats

5,10,200 x 5

Individual programming

5 dumbbell snatches per side
10 box jump
run 200
x 5

Nasty girls

50 squats
7 muscle ups
10 hang power cleans
x3

150

Individual programming

150 kettlebell swings, each time the kettlebell is put down, 15 situps.

Wall ball

Individual programming

10 burpee
10 wallball
run 200m with the med ball
x 5

Brief

Individual programming

"A Brief Nicole"
As many pullups as possible then run 200m, as many rounds as possible in ten minutes.

400,20,20,10,10 x 5

Run 400m
20 deadlifts
20 pressups
10 deadlifts
10 pressups
x5

Roadtrip

After our Olympic lifting class on Saturday we headed up to Clapham to Jack and Bredhan's opening day of their new box in2CrossFit (CrossFit Clapham) a variety of workouts were taking place throughout the day.

Team wod
100 shoulder to overhead
100 wall ball
100 box jumps
400m with the med ball (each)

followed by

10 kettlebell swings
10 burpee to boxjump
amrap 7 mins

Many thanks to the Clapham guys for their hopitality and we look forward to seeing them soon.

Morrison

"Morrison"
50,40,30,20,10
of wall ball, box jumps and kettlebell swings.

30 C+J

Individual programming

Thirty Clean and Jerk

Grace with a twist, from ground to over head, usually a power clean to push jerk. Each time you had to stop, run 50m. 50kg was the "norm" weight, some scaled back depending on ability, mechanics or movement issues. I think when we do this again, we'll see heavier.

30

Individual programming

30 muscle ups for time

5, 10, 200

Individual programming

5 Hang squat snatches
10 pressups
run 200m
as many rounds as possible in 15.

Michael

Individual programming.

Michael
Run 800
50 situps
50 back extensions
x3

The eyes have it.

Front squats and box jumps.

Individual programming

50 front squats,
Do fifty front squats, at the top of each minute do ten box jumps, then continue with the front squats until the fifty are repeated.

400, 20 repeat

Individual programming

run 400
20 push press
as many rounds as possible in 20 minutes
Either 42.5kg barbell or scaled as appropriate.

"Annie"

Individual programming

"Annie"
50 double unders
50 situps
40 double unders
40 situps
30 double unders
30 situps
20 double unders
20 situps
10 double unders
10 situps