October 11, 2017 Caz Royle Crossfit Thursday 12th October October 11, 2017 Caz Royle Crossfit WODIn teams of 310 minutesMax Sled Push 60/40Rest 5 minutes10 minutesMax Cals Assault BikeRest 5 minutes10 minutesMax 20m Sandbag Carry
October 10, 2017 Caz Royle Crossfit Wednesday 11th October October 10, 2017 Caz Royle Crossfit Skill / StrengthDeadlift2 - 2 - 2Lift every 3 minutesWODRun 800mRest 3 minutesRun 800mRest 3 minutesRun 800m
October 9, 2017 Caz Royle Crossfit Tuesday 10th October October 9, 2017 Caz Royle Crossfit Skill / Strength4 SetsDB Glute Bridge Bench Press 8-12 (2121)Rest 30sDeadbug 30-60sRest 2 minutesWODRow 2km
October 8, 2017 Caz Royle Crossfit Monday 9th October October 8, 2017 Caz Royle Crossfit Skill / Strength3 Sets:Barbell Lunge 4/4Rest 30sBent Over KB Row 8/83 Weighted Chin UpsWOD10 Rounds5 Strict Pull Ups10 Push Ups (2111)30 Double Unders
October 8, 2017 Caz Royle Crossfit Sunday 8th October October 8, 2017 Caz Royle Crossfit work until 200 / 150 CalsMin 1 max Cal RowMin 2 40m Farmers Carry
October 6, 2017 Caz Royle Crossfit Saturday 7th October 2017 October 6, 2017 Caz Royle Crossfit 7 Rounds each (YGIG Full Rounds)100m Sprint20 KB Swings (24/16kg)10 Burpee Box Overs
October 5, 2017 Caz Royle Crossfit Friday 6th October 2017 October 5, 2017 Caz Royle Crossfit Skill / Strength4 sets:Single Arm DB Press x 6-8 e/armRest 30 secRing Dip / Dip / Support6-10 / 20-30 secondsWOD10 min Capacity Test4 min Row (for cals)3 min max Pull Ups2 min max BW (3/4 Fmle) Back Squat1 min max StOH (60/40kg)
October 5, 2017 Caz Royle Crossfit Thursday 5th October 2017 October 5, 2017 Caz Royle Crossfit Every 10 mins x 3Run 800m6 Wall Walks12-15 Strict T2B8 TGU’s (Heavy)
July 29, 2017 Ed Whieldon Crossfit Sunday 30th July 2017 July 29, 2017 Ed Whieldon Crossfit Team Ski In teams of 66KM Ski1 person Skis2 people hold 20/10kg plate overhead3 People Sand bag to shoulderScore: Ski Time number of Sandbag reps
July 28, 2017 Ed Whieldon Crossfit Saturday 29th July 2017 July 28, 2017 Ed Whieldon Crossfit In Teams of 2 Complete: 100 Pull ups400m Farmers Carry (Heavy - swap weights as need)100 Thrusters (30/20kg)400m FC100 Burpee Box Jump overs400m Farmers Carry
July 27, 2017 Ed Whieldon Crossfit Friday 28th July 2017 July 27, 2017 Ed Whieldon Crossfit 50 Weighted Box Set Ups (20/15kg) 50 Down Ups50 KB Sumo Deadlift High Pull (24/16)50 TTB/Knee Raises50 Double Unders
July 26, 2017 Ed Whieldon Crossfit Thursday 27th July 2017 July 26, 2017 Ed Whieldon Crossfit in a 15 min Window... Run 1 mileRemaining time AMRAP "Cindy"Rest 5 mins2 min Mx Cal ABRest 2 mins2 Min Alt FR Reverse LungesRest 2 mins2 Min Max Cal Row
July 25, 2017 Ed Whieldon Crossfit Wednesday 26th July 2017 July 25, 2017 Ed Whieldon Crossfit Deadlift 5-5-5-3-3-3WODEMOM 108 Russian KB swings (Heavy)8 BurpeesAdvanced 10 + 10
July 24, 2017 Ed Whieldon Crossfit Tuesday 25th July 2017 July 24, 2017 Ed Whieldon Crossfit 3 Sets A1: single arm half kneeling kettle bell press 8 each armrest 1 minA2 bottoms up kb oh walk x 20m each armrest 2 minsWODAMRAP 8 @ 80 %200m Run3 Muscle ups (9 c2b, 12 pu)9 DB STOH (20/15kg)15 push upsrest 5 minsrepeat
July 23, 2017 Ed Whieldon Crossfit Monday 24th July 2017 July 23, 2017 Ed Whieldon Crossfit a) 3 x 8 Bulgarian split squatsb) 5 sets in a 2 min window12 Front Squats 40/30kg10 Box Over 24/20"Remaining time max cal rowrest 2 mins
July 22, 2017 Ed Whieldon Crossfit Sunday 23rd July 2017 July 22, 2017 Ed Whieldon Crossfit In Teams of 350 Sled Push25m 100 Sandbag over shoulder150 Press Ups200 Cal Assault Bike
July 21, 2017 Ed Whieldon Crossfit Saturday 22nd July 2017 July 21, 2017 Ed Whieldon Crossfit In Pairs 5Rounds 50 Wall Balls50 Sit Ups50 BurpeesRun 400m together
July 20, 2017 Ed Whieldon Crossfit Friday 21st July 2017 July 20, 2017 Ed Whieldon Crossfit 5 Rounds for MAX repsBodyweightBench PressPullups
July 19, 2017 Ed Whieldon Crossfit Thursday 20th July 2017 July 19, 2017 Ed Whieldon Crossfit Skill / StrengthEstablish a 12rm Reverse LungeWOD AMRAP410 Burpees20 Air Squats30 Double UndersREST2 X5
July 18, 2017 Ed Whieldon Crossfit Wednesday 19th July 2017 July 18, 2017 Ed Whieldon Crossfit 5x3 SnatchDeadift WOD FTRun 400m21 HangPower Snatch 42.5/30kgRun 400m15 HPSRun 400m9 HPSRun 400m