Wednesday 1st February 2012

Shawn from ‘CrossFit Rota’ in Spain came to pay us a visit :)

Skill

Front squat x3

WOD

4 Rounds of:

AMRAP in 90 seconds of:

– 15 Front squats (40kg/60kg)

– Max box jumps (22″/24″)

(rest 1 minute)



Posted by Melissa - January 31st, 2012

Tuesday 31st January 2012

Beetle warm up.. spicy :)

Skill

Clean technique

WOD

21-15-9

– Power cleans (60kg/40kg)

– Ring dips



Posted by Melissa - January 30th, 2012

Monday 30th January 2012

Level 1 in our home town ‘Manchester’ at the Reebok CrossFit. Good times!

WOD

“Smile”

50-40-30-20-10

– Wall ball (6kg/8kg)

– Sit ups



Posted by Melissa - January 29th, 2012

Sunday 29th January 2012

McGee working out in his new home of Dubai but still representing ‘Central’

WOD

“Santora”

3 Rounds for reps, of:

– Squat cleans, 1 minute (45kg/70kg)

– 6m Shuttle sprints (6m forward + 6m backwards = 1 rep), 1 minute

– Deadlifts, 1 minute (80kg/110kg)

– Burpees, 1 minute

– Push jerks, 1 minute (45kg/70kg)

(Rest 1 minute)



Posted by Melissa - January 28th, 2012

Friday 27th January 2012

Planking at Central

Skill

Snatch x3

WOD

AMRAP in 20 minutes

– 7 Snatches (30kg/40kg)

– 9 KB swings (20kg/28kg)

– 5 Dips



Posted by Melissa - January 26th, 2012

Thursday 26th January 2012

TOPIC OF DISCUSSION



Posted by Melissa - January 25th, 2012

Wednesday 25th January 2012

Just hanging around the gym

Skill

Weighted pull ups

WOD

10 Rounds for time, of:

– 3 Strict pull ups

– 3 Wall climbs



Posted by Melissa - January 24th, 2012

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