Monday 8 December 2014
@Crossfit Teesside
THE INCREDIBLE HULK
20 minute AMRAP
@35kg
5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats
11+6 RXD
Tuesday 9 December 2014
@Crossfit Teesside
THE SIX
6 rounds
600m run
6 power cleans @50kg
6 box jumps @24 inches
6 kettlebell swings @24kg
6 lateral burpees
31:44 RXD
Wednesday 10 December 2014
@Crossfit Teesside
CINDY
20 minute AMRAP
5 pull ups
10 press ups
15 squats
14+5 pb!
Thursday 11 December 2014
@Crossfit Teesside
ABBATE
1 mile run
21 clean and jerks @50kg
800m run
21 clean and jerks @50kg
1 mile run
31:44 RXD
Friday 12 December 2014
@Crossfit Teesside
RAHOI
12 minute AMRAP
12 box jumps @20 inches
6 thrusters @30kg
6 bar facing burpees
7+7 RXD
Saturday 13 December 2014
@Crossfit Teesside
CLOVIS
10 mile run
150 burpee pull ups
1 hour 45 minutes RXD pb!
Sunday 14 December 2014 - rest day
Monday 15 December 2014
@Crossfit Teesside
JACK
20 minute AMRAP
10 push press @35kg
10 kettlebell swings @16kg
10 box jumps @20 inches
11+3 RXD pb!
Tuesday 16 December 2014
@Crossfit Teesside
NANCY
5 rounds
400m run
15 overhead squats @30kg
15:51 RXD pb!
Wednesday 17 December 2014
@Crossfit Teesside
DIANE
21 15 9
deadlifts @70kg
handstand press ups
9:16 RXD pb!
Thursday 18 December 2014
@Crossfit Teesside
WHITTEN
5 rounds
22 kettlebell swings @24kg
22 box jumps @20 inches
400m run
22 burpees
22 wall balls @6kg
38:56 RXD
Friday 19 December 2014
@Crossfit Teesside
RANDY
75 power snatches @ 25kg
6:02 RXD pb!
ANNIE
50 40 30 20 10
double unders
ab mat sit ups
6.11 RXD pb!
Saturday 20 December 2014
@Crossfit Teesside
MURPH
(with a 10kg vest)
64:04:56 RXD pb!
..next week will be the beginning of the 12 days of Christmas at Crossfit Teesside- a hero or benchmark workout every day, only days off Sundays and Saturdays workouts usually last an hour or more..
Saturday 29 November 2014
@home
3 x 3m rounds on bag and bike
10 minute AMRAP (with 10kg vest)
5 pull ups
10 press ups
15 squats
3 rounds
5 minute AMRAP
strict handstand press ups (1 mat 1 plate) - 18
5 minutes deadlifts 3reps - 60kg
not too bad, had headache but felt better for doing.
Sunday 30 November 2014
@home
squat snatch tekkers @ 17.5kg
5 x muscle up progression (purple band)
ring dips
Monday 1 December 2014
@Crossfit Teesside
15 minute AMRAP
15 front squats @42.5 kg
15 pull ups
30 double unders
5+4 RXD :) - very tough!! quads destroyed!
5 ring pull ups
rebound toes to bar/2 x 3 chest to bar
@home
power cleans/hang cleans/push press - up to 39kg - "rusty!"
Tuesday 2 December 2014
@Crossfit Teesside
6 minute window
800m run
AMRAP power cleans @ 42.5kg
6 minute window
800m run
AMRAP shoulder to overhead @42.5kg
6 minute window
800m run
AMRAP burpees
total reps: 78 RXD (STOH hard as expected!! could have attacked the cleans more, worrying about technique too much!)
rebound toes to bar/chest to bar/5 ring pull ups
@home
power cleans/hang cleans tekkers - up to 35kg (still feel rusty!)
3RM strict press - 29kg
Wednesday 3 December 2014
@Crossfit Teesside
5 rounds
10 toes to bar
10 power snatches 25kg
10 wall balls 6kg
10:14 RXD - really looking forward to this one but it was sooo cold even after warming up before the wod, during it my hands became numb with cold and I could not feel the bar/ball. I didn't notice until afterwards that I had torn my hand :( my own fault - should have had wraps on! Was probably gripping the pull up bar too tight because I couldn't feel it :o ..then later on I noticed a 'twinge' in my left shoulder.
@home (this was probably a mistake!)
300 double unders
5 x 5 DB bench press @ 7.9/9.07/10.20/11.33/12.47 (kg)
2 x 15 DB prone flyes @ 5.6/6.8 (kg)
3 x 5 ring dips (hard!)
5 strict pull ups (hard! did in singles, scared to lower myself with bad shoulder)
single deadlifts - up to 88kg (comfortable)
Thursday 4 December 2014 - rest day
Friday 5 December 2014 - no train
(torn hand and pulled shoulder still)
