CrossFit Tameside

22nd May 2013

Karen — Wed, 22 May 2013 21:41:54 +0000

Image courtesy of CrossFit.com

Overhead Squats
5-5-5

In 4 minutes run 400m once then
Max reps Knees to elbows
Rest 1 minute
In 4 minutes run 400m once then
Max reps High Box Jumps
Rest 1 minute
In 4 minutes run 400m once then
Max reps Press Ups
Rest 1 minute
AMRAP 8 minutes
7 Knees to elbows
9 High Box Jumps
11 Press Ups

21st May 2013

Karen — Tue, 21 May 2013 20:00:13 +0000

1 Power Clean
1 Hang Squat Clean

3 Rounds
8 Front Squat
16 Ball Slam

20th May 2013

Karen — Mon, 20 May 2013 20:00:35 +0000

First of all we practised some gymnastics manoeuvres and then did a triplet of pull ups, power snatch and shuttle sprints.

5 Rounds
12 Pull Ups
20 Dumbbell Power Snatch (10 each arm)
10-20-30-40m Shuttle Sprint

Dumbbell snatch

17th & 18th May 2013

Karen — Mon, 20 May 2013 12:47:26 +0000

Friday 17th May

Split Jerk
Work to a heavy single

12-9-6
Deadlift
Turkish Get Up

Saturday 18th May

Backsquat
3-3-3-3-3

Mystery surprise
Tabata (8 rounds, 20 seconds work: 10 seconds rest)
Top-to-top press ups (rest is in the plank position)
Bottom-to-bottom squats (rest is in the bottom of a squat)

Connor, Shaun & Danny enjoying the 'rest'

16th May 2013

Karen — Thu, 16 May 2013 20:00:21 +0000

What do you get if you cross a chipper with an amrap?

I can’t think of a jokey answer but you do get a great workout!

AMRAP 18 Minutes
30 Box Jump
30 Pull Up
30 KB Swing
30 Lunge Walk
30 Sit ups
30 Push Press
30 Wall Ball

11-15th May 2013

Karen — Wed, 15 May 2013 22:02:36 +0000

11th May 2013

Nasty Girls at CrossFit Tameside

Nasty Girls

3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Clean

13th May 2013

Squat Clean
Work up to a heavy single

14th May 2013

Overhead Squat
5-5-5

3 Rounds for Max Reps
1 Min Push Press
1 Min DB Split Clean
1 Min Row (Cals)

15th May 2013

Thrusters
3-3-3-3-3

21-15-9
Press Up
Front Squat

10th May 2013

Karen — Fri, 10 May 2013 22:18:23 +0000

Image courtesy of CrossFit Jax (cfjax.com)

Front Squat
5-5-5

5 Rounds
6 Power Snatch
12 Burpees
Run 200m

7-9th May 2013

Karen — Thu, 09 May 2013 23:02:21 +0000

CrossFit Games Champion Annie Thorisdottir demonstrates toes to bar

Tuesday 7th May

Bench Press
3-3-3-3-3

3 Rounds
5 x Bear Complex
Run 400m

Wednesday 8th May

AMRAP 20 minutes
20 Wall Ball
15 Pull Ups
20 Box Jump
15 Press Ups

Thursday 9th May

1 Shoulder Press
2 Push Press
3 Jerks

21 Toes To Bar
21 KB Swings
18 Toes To Bar
21 KB Swings
15 Toes To Bar
21 KB Swings
12 Toes To Bar
21 KB Swings
9 Toes To Bar
21 KB Swings
6 Toes To Bar
21 KB Swings
3 Toes To Bar
21 KB Swings

4th May 2013

Karen — Sat, 04 May 2013 12:00:57 +0000

Happy Star Wars Day – May the Fourth be with your Snatch!

Snatch
8 Singles at around 85%

AMRAP 8 Minutes
1 Power Snatch
6 Lateral Jumps
25 Double Unders

3rd May 2013

Karen — Fri, 03 May 2013 20:00:37 +0000

To score on the workout you have to go hard enough on the mile run to leave you with enough time. This was followed by a goat slaying* session.

Work your weakness!

In 10 minutes run 1 mile
In the remaining time AMRAP
12 Push Press
12 Knees to elbows

Goat Slaying*

*In CrossFit, a goat is a movement that you struggle with and need to work on. No goats were harmed in the making of this workout!