28-7-11

Photos from Thursday's WODs are here

Strength: 3 x 15 Front squats @ 60% of 1 Rep max (FAST)
3 x 15 x strict pullups (Fast)

 Kim from CF Clitheroe

 Lara, Mel, Nial & Kim

WOD: Thruster/ box jump ladder
40/ 30Kg Thrusters 10 to 1
24" box jump 1 to 10

E.g. 10 Thrusters, 1 box jump, then 9 Thrusters, 2 box jumps

A flying Lara

Kim - Thrusters

Kim 

Niall - Thrusters

Animal pulling an awesome dragon flag

27-7-11

 Photos from Wendsday's WODs are here

Warm up: 5 x skin the cat, front & back lever progressions

Skills: Handstands, One handed handstands

 Dave 1 pulling an awesome single handed handstand

 Sarah & Alex (flicking the bird)

WOD: 666, the workout of the beast

6 Rounds of

6 x Muscle ups
6 x Pushups (feet on a 20" box)
6 x Squat to 20" box jump
6 x Strict pullups
6 x Pistols
6 x Wall balls (20/14lbs)

 Chidi 

 

 Arifa looking serious

 

Kimmy loving a public display of affection from Gavin (who exists)

 

Sarah - strict pullups

 Matt battling through the muscle ups

26-7-11

Pictures from Tuesday's WODs are here

Strength: 3 x 6 rep max front squat/ weighted pullup

 Welcome to Megan from Toronto, front squatting 60Kg

WOD:  Evil Annie

50-40-30-20-10

Double unders
Burpees

 Leo, fastest time of the day

Evan, looking fit

Finisher:

Tabata pushups

Lee, local policeman and CF Coach teaching local kids how to deadlift

Jon C and Dell training hard for next year's CF Games

Dell, post WOD

25-7-11

Photos from Monday's WODs are here

Strength: 3 x 6 rep max Sumo Deadlift & Push Press

WOD: 10 min AMRAP
7 Handstand pushups
12 L- Pullups

Finisher: Max KB Swings in 2 minutes

 

Nice L pullups by Andreas

 

James looking good 

Awesome Handstand pushups 

Welcome to the new foundations course 

Elements doing burpees by the numbers

22-7-11 WOD

Photos from Friday's WODs are here

Strength: 3 x 15 fast front squats @ 60% 1 Rep max

WOD: 'Angie'
100 Pullups
100 Pushups
100 Situps
100 Squats

Cameron

Fire-breather WODs: 

WOD 1: Evil Angie

Run 400m
100 PullupsRun 400m
100 PushupsRun 400m
100 Situps
100 Squats

 Alan, Brett, Nick, Dec all help Lambert out on Evil Angie

WOD 2: Deadlift ladder

Starting at 150Kg, going up in 10Kg increments up to 190Kg and 5Kg increments thereafter.
Each athlete has 20 seconds to make a good lift

Dell pulling 205Kg, winning the deadlift ladder

WOD 3: Max handstand pushups in 2 minutes

Dell and Jon - handstand pushups

Results: 

Dell was fastest on WOD1, 15Kg heavier on WOD 2 and 18 HSPU ahead on WOD 3, so was the winner this week. 

22nd July 2011

Photos from Thursday's WODs are here

Strength: 3 x 15 rep sumo deadlift/ press @ 60% 1 rep max

Priyesh Sumo Deadlifting

WOD: 2 rounds for time with a 30 min cut off
25 back extensions
50 Toes to bar
25 Seated KB rotations (28Kg/ 20Kg, feet off the floor)
50 KB Swings (28/20Kg)
100 Plank to elbows to plank

Freddie enjoying KB rotations, I bet he's glad he let himself be pursuaded to do the WOD

 Team

20th July 2011

Photos from Wednesday's WODs are here

Gymnastics: 10 x
Skin the cat
Front lever prog
Back lever prog
Ice cream maker
Planche pushup
Handstand

WOD: Teams of 2

# 1 does
30 squats, 12 x burpee pullups (= 1 round)
#2 does
as many walking lunges with a 20Kg plate overhead until #1 is finished, then they swap

Both rounds and total number of walking lunges will be counted

Kimmy actually 'hearts' burpees more than NY

Alex

19th July 2011

Photos from Tuesday's WODs are here

Strength: 3 x 6 rep max sumo deadlift & weighted pullup

WOD: 'DT'

5 Rounds for time of:

12 x 75Kg Deadlift
9 x 75Kg Hang Power Clean
6 x 75Kg Push Jerk

Stewie doing DT Rx

18-7-11

Strength: 3 x 6 Rep max front squat/ weighted pullup

WOD: Run 1600m, 30 body weight back squats, Run 1600m