Forging Elite Fitness in Chelmsford, Essex
Box jumps
Monday
On May 6th, 2012, posted in: Box jumps, hollow rocks, kettlebell swings, l-hold/ l-sit, pullups, pushups, Wall Ball, Weighted Squat by crossfitcm20 Comment
Picture: Spealler was in 4th place and needed to beat the guy in 3rd place by 6 places to make top 3 and return to the CrossFit Games.Back Squat 8-8-8-8-8
Complete the following 7 Minute AMRAP`s (rest 8 Minutes beween efforts)
- 15 Wall-balls(9/6kg), 12 kettlebell swings (32/16kg)
- 20 Boxjumps (24/20"), 12 Pressups
- max unbroken L-pullups
- 30 hollow rocks
Saturday
On May 4th, 2012, posted in: bear complex, Box jumps, burpees, overhead walking lunge, pushups by crossfitcm24 Comments
Video: Speal is the real deal 1:52... in ya damn face people who are tall and have long arms! Choose 1 of the following:
- Weighted Dips 4-4-4-4-4-4-4
- Weighted Muscle Ups 4-4-4-4-4-4-4
- 15 Bear Complexes (35/25kg)
- 50 Box Jumps (24"/20")
- 50 Pressups
- 50 OHWL (15/10kg)
- 40 Burpees
Thursday
On April 26th, 2012, posted in: Box jumps, deadlift, hang-power-clean, muscleups, power clean, Pushpress, Squat Cleans, toes-to-bar by crossfitcm217 Comments
Video: Stash hopefully arriving beginning of next week!!!
Deadlift 6-6-6-6-6
Complete the following 4 minute AMRAP's rest 60 seconds between efforts:- 5 Muscle Ups, 10 alternating one legged squats
- 1 Squat Clean, 1 Power Clean, 1 hang-clean, 3 shoulders to overhead (60/35kg).
- 15 Box Jumps, 7 toes-to-bar
- 12 Shuttle Runs, 10 Pressups
Tuesday
On March 26th, 2012, posted in: 600m run, Box jumps, burpees, HSPU, kettlebell swings, overhead walking lunge by crossfitcm26 Comments
Video: Check out how these guys switch in and out of the same rack quickly. As we only have two squat stations we'll need to adopt this technique on squatting days. (I'm not talking about the wide stance box squat but just the way the switch in an out swiftly and change the weight for each other). You should end up with a decent rest period between sets. Please pay attention and help in switching the weight for others during your rest period.
Front Squats 5-5-5-5-5-5
For time:- 50 kettlebell swings (32/16kg)
- 40 Boxjumps (24")
- Run 600m
- 40 overhead walking lunge (25/15kg)
- 50 Bumper plate Burpees (25/15kg)
Monday
On March 18th, 2012, posted in: 600m run, Box jumps, HSPU, kettlebell swings, pullups, Pushpress by crossfitcm214 Comments
Video: Games competitor, Pat Barber, talking about his training.Push Press 5-5-5-5-5-5 Complete the following 4 Minute AMRAP's rest Zero Seconds between efforts:
- 50 Pressups, Max KB Swings (24/12kg)
- 40 Pullups, Max Box Jumps (30"/24")
- Run 600m, Max HSPU
Thurs- 2012 Reebok CrossFit Open WOD 3
On March 8th, 2012, posted in: Box jumps, Pushpress, T2B (toes-to-bar), Weighted Squat by crossfitcm222 Comments
Video: Standards Video + some footage of Annie Thorisdottir doing the WOD. AMRAP in 18 Minutes of:
- 15 boxjumps (24"/20")
- 12 Pushpresses (52.16/ 34.01kg)
- 9 Toes-to-bar
- Front Squat: 3-3-3-3-3-3
Sunday
On March 4th, 2012, posted in: Box jumps, kettlebell swings, pullups, pushups, Weighted Squat by crossfitcm20 Comment
Back Squat 2-2-2-2-2-2-2
3 Rounds for time:- 30 Press-ups
- 30 Box jumps (24"/20")
- 30 Pull-ups
- 30 kettle-bell swings (24kg/12kg)
Friday
On March 2nd, 2012, posted in: Box jumps, burpees, double unders, kettlebell swings, knees to elbows, pullups, Thrusters, Wall Ball by crossfitcm28 Comments
Video: This is Danila Shokhin, the guy who got 161 on the first CrossFit Games Open WOD, apparently its competitive aerobics. I found this vid posted on facebook accompanied by a great comment by Jon Colborn: "try to watch all the way through gentlemen - it doesn't make you gay!"
Thruster 3-3-3-3-3-3-3
3 rounds for max reps,1 minute at each station, rest 30 seconds between stations and 2 minutes between rounds.- KB Swing (24kg/ 14kg)
- Box Jumps
- Wall-ball (9/6kg)
- Double Unders
- Burpees
- Knees-to-elbows-to-pullups
Sunday
On February 25th, 2012, posted in: Box jumps, deadlift, kettlebell swings, pullups, ring dips by crossfitcm21 Comment
Picture: WOD 1 Score board update. REMEMBER TO SUBMIT YOUR SCORES ON YOUR CROSSFIT GAMES PROFILE SO I CAN VALIDATE THEM.
Deadlift 10-10-10-10-10
AMRAP in 10 minutes:- 10 Ring Dips
- 20 Pullups
- 30 KB Swings (28/14kg)
- 30 Box Jumps (24")
- 30 Knees to Elbows
Friday
On February 23rd, 2012, posted in: 600m run, Box jumps, clean & jerk, pullups, ring dips by crossfitcm210 Comments
Picture: Scores so far on CrossFit Games Open WOD 1
Clean & Jerk 2-2-2-2-2-2-2-2-2
3 Rounds for time of:- 20 Pullups
- 20 Ring Dips
- 20 Box jumps
- Run 600m
