competitions and repetitions..

Sunday 18 January 2015
@home

3x 3 minute rounds of padwork
100 sit ups - 2.55
1RM deadlift - 92.5kg
1RM strict press - 35kg

Monday 19 January 2015
@Crossfit Teesside

15 minute AMRAP

5 chest to bar
10 hand release press ups
15 goblet squats (16kg)

7+11 RXD

Tuesday 20 January 2015
@Crossfit Teesside

15 Clean and jerk 35kg
50 double unders
12 clean and jerk 
40 doubles unders
9 clean and jerk
30 double unders
6 clean and jerk
20 double unders
3 clean and jerk
10 double unders

8:06 RXD

Wednesday 21 January 2015 - rest day

Thursday 22 January 2015 
@Crossfit Teesside

Battle of the Boxes - 15.3

10 minute time cap

FRAN

21 - 15 -9

thrusters @ 30kg/42.5kg

pull ups

GRACE

30 clean and jerks @42.5kg/60kg

1000m row

We completed in 7:52!

All workouts done, 58th place finish for Crossfit Teesside Team 2!

..vids:
https://www.youtube.com/cha…/UCoJoDraYfuo8XSLFB2neMbw/videos


Friday 23 January 2015
@home

squat clean practice - up to 43kg
3x5 strict handstand press ups (1 mat)
3x5 strict pull ups

Saturday 24 January 2015
@home

300 double unders
squat snatch practice - up to  26.5kg

Sunday 25 January 2015
@ home

1RM deadlift - 97kg
1RM front squat - 74kg pb!
1RM strict press - 33kg

Monday 26 January 2015

Tuesday 27 January 2015
@Crossfit Teesside

in 10 minutes
run 1 mile
AMRAP wall climbs

run 1 mile
AMRAP burpees

Wednesday 28 January 2015
@Crossfit Teesside

15 - 12-9-6-3
deadlifts @70kg
chest to bar pull ups

1 strict ring muscle up!

@home

weighted strict pull ups - up to 12kg
upright ring dips /l sit


Thursday 29 January 2015
@home

20 x 100m 'sprints' (sort of road very icy!)
20 x 150m row

Friday 30 January 2015
@Crossfit Teesside

split jerk practice @ 50kg
2 strict ring muscle ups!

Saturday 31 January 2015 - rest day

Battle of the Boxes !

Monday 12 January 2015
@Crossfit Teesside

Battle of the Boxes 15.1
a) in 4 mins complete
75 bar facing burpees
100 russian kettlebell swings (24/32kg)

if complete within time continue to: (clock runs up to 8 mins):

b)125 pistols
150 chest to bar pull ups

Any reps not completed added to 8 min time as seconds.

Crossfit Teesside TEam 2 -  8:26 (26 chest to bar pull ups remaining)
https://www.youtube.com/watch?v=RIz9VPrMo7kt

 
Tuesday 13 January 2015
@Crossfit Teesside

12 min ladder
shoulder to overhead 42.5 kg
pull ups  

15+2 RXD
 
Wednesday 14 January 2015
@crossfit Teesside

10 rounds

6 hang cleans 42.5 kg
10 box jumps

9:17 RXD

3x5 ring pull ups (false grip)
3x5 rebound toes to bar 2/3, 2/3, 5

 

Thursday 15 January 2015
@crossfit Teesside

Overhead squat practice 
trial run of 15.2
3 mins
3x 15 overhead squat @25kg - hard!

Friday 16 January 2015 - rest day


Saturday 17 January 2015
@Crossfit Teesside

Battle of the Boxes 15.2

3 min max power output with sychronised overhead squats

Crossfit Teesside Team 2 9098.4kg

https://www.youtube.com/watch?v=08LkKiW3IAU

..from one challenge to the next!

Monday 22 December 2014
@home

3 x 10 pull ups (5+5)(5+5)(5+5)
3 x 10 deadlifts @59kg (10) @63kg (10) @65.5 (10)
kettlebell ground to overhead practice 

Tuesday 23 December 2014
@Crossfit Teesside

10 min AMRAP 
15 pull ups
15 burpees

4+13 RXD

15 push press 25kg
30 double unders

7+3 RXD 

Wednesday 24 December 2014
@Crossfit Teesside

CARRYING CLAUDIA

5rounds

20 kettlebell swings 16kg
400m run (carrying kettlebell)
(fine for putting kb down inside: 5 burpees/ outside 15 air squats)

20:54 RXD (unbroken)
 
Christmas Day!

Boxing Day!
@home

1RM back squat 76kg pb!
1RM strict press 33kg
1RM deadlift 87kged
1RM weighted pull up 15.5kg
1RM bench press 39kg 

Saturday 27 December 2014
@Crossfit Teesside
 
Sunday 28 December 2014

Monday 29 December 2014
@Crossfit Teesside

12 min AMRAP
30 squat cleans 42.5kg
60 lateral burpees

1 round RXD

@home
front squats 10@ 39kg, 43kg, 47kg 
stiff leg deadlifts 10@ 29, 39,43 
overhead pistols practice 
 
Tuesday 30 December 2014
@Crossfit Teesside

3 rounds

1 min toes to bar
1 min double unders
1 min sit ups
1 min box jumps 20"

total reps: 528 RXD 
  
@home

russian kettlebell swings 10@7.5kg, 12kg, 16kg, 20@24kg
50 strict abmat sit ups  

 
Wednesday 31 December 2014
@Crossfit Teesside

6 rounds

10 power snatches @30kg
200m run

12:43 RXD

toes to bar/ring muscle up attempts x x x  1 bar muscle up 1 strict bar muscle up

@home

5 min cycle
max reps ring dips - 18
3 x 10 pull ups (6+4) (5+5) (5+4+1)
3 x 10 deadlifts 67kg (10) 69kg (10) 70kg (10)
 
New years day! - rest day


Friday 2 January 2015 - rest day


Saturday 3 January 2015
Battle of the Boxes 
Crossfit Teesside Throwdown

WOD 1
1RM cluster (squat clean + thruster) - 50kg

WOD 2
5 min AMRAP 
2 x 24kg ground to overhead - 0 reps :(

WOD 3
12 min AMRAP
10 calorie row
20 shoulder to overhead 20kg - 7+25

WOD 4
40 deadlifts 70kg
80 pull ups
40 kettlebell swings 24kg
800m run
40 bar facing burpees - 175 reps/13 burpees 
 
 







Sunday 4 January 2015

Monday 5 January 2015 - rest day


Tuesday 6 January 2015
@Crossfit Teesside

12 min ladder (3,6,9..)

strict handstand press ups
strict pull ups
30 double unders

12+9 (scaled - 1 abmat)

@home

300 double unders
3 x 5 left arm pull ups (purple band)
3 x 10 handstand press ups (3+1+6)(4+3+3) (10)
1RM strict press - 35.5kg PB!
  
Wednesday 7 January 2015
@Crossfit Teesside

3 rounds
1 min max reps front squat 42.5kg
1 min max reps down and ups

1 min max reps russian kettlebell swings 16kg
1 min max reps kettlebell step ups

a) 93 RXD b) 125 RXD+ (24kg KB)

@home

125 pistols 4:21
squat clean practice 
 
Thursday 8 January 2015
@home

20 min light cardio session on bike
 
Friday 9 January 2015
@crossfit Teesside

1RM clean and jerk - 55kg (58kg power clean PB!)
pistol practice
3 x 5 chest to bar (5,5,3+2)
strict ring muscle up attempts x x x  
 
Saturday 10 January 2015 - rest day

Sunday 11 January 2015 - rest day