Thursday 17th November 2011

Today’s WoD

Warm up & mobilise

Skills/strength

For time

21-15-9 reps of

Burpee’s
Deadlifts (120kg)

Wednesday 16th November 2011

Today’s WoD

Warm up & mobilise

Skills/strength

5 rounds for time

15 8 counts
15 box jump
15m bear crawl

Tuesday 15th November 2011

Today’s WoD

Warm up & mobilise

Skills/strength

“Fran”

21-15-9 reps for time of

Thrusters (42.5kg)
Pullups

Monday 14th November 2011

Today’s WoD

Warm up and mobilise
Skills/strength

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Friday 11th November 2011

Lest We Forget

Tonight we will pay respect to fallen hero’s

Today’s WoD

Warm up & mobilise

Skills/Strength

“Rememberence Day WOD”

AMRAP in 18 mins of;
11 hang power snatch, 35kg
11 burpees
11 thrusters
11 pull ups

On the 11th minute, pause for one full minute and crack on.

Thursday 10th November 2011

If you aren’t caught up with the CCO WoDs nows the time as Dev’s WoD has been released. To give anyone a chance to catch up who hasn’t this is today’s WoD.

Today’s WoD

Warm up and mobilise

Skills/strength

Dev’s WoD

3 rounds with a 4 min time cap each and 1 min rest between rounds of the following:-

Round 1
400m medicine ball carry, remaining time perform as many in and out tire flips as possible

Round 2
400m sand bag carry, remaining time perform as many parrallete pass thru’s as possible

Round 3
400m 20kg plate carry, remaining time perform as many GHD sit ups as possible

Score is total reps performed

Wednesday 9th November 2011

The ‘Mo’s” are all coming along nicely but I’m sure they’d grow better with a bit more sponsor money? Please donate to a good cause by clicking on one of our page links. The CrossFit Clitheroe trip is definately on for this Sunday so if you are wanting to go please get in touch with me or Jonny ASAP.

Today’s WoD

Warm up & mobilise

Skills/strength

Then either for time

Grace

30 clean & jerk 60kg

Or

Isabel

30 snatch 60kg

Tuesday 8th November 2011

Today’s WoD

Warm up & mobilise

Skills/strength

Then AMRAP 15

6 hang squat clean thrusters
8 chest 2 bar pullups
10 hands off press ups

Monday 7th November 2011

Start of a new week and winter if definately here, -2.5 this morning but remember training in the cold is good for fat loss and it’s also character building. Last call for the Clitheroe trip please, if your going can you let Jonny know ASAP. Not sure quite where we are with the CCO WoDs but I’m sure Joe will shed some light on it tonight. Last thing there’s a few of us rocking out tash’s for Movember but we really need sponsorship to help with the growth, please visit our page and give us a few £’s for a good cause.

Today’s WoD

Warm up & mobilise

Skills/strength

Then 3 rounds for time

30 wallball
30 squat snatch

Friday 4th November 2011

Jonny is organising a trip to CrossFit Clitheroe for a throw down on Sunday 13th November (next sun) if anyone wants to go can you let me or Jonny know then transport can be arranged etc.

Today’s WoD

Team Games