Crossfit NorthEastEngland

Nasty way to treat a friend!

5 x 3 front squat/ 3 jerks

AMRAP 12 minutes

15 power clean

50' bear crawl

Mike H - 20kg, 30kg, 35kg, 40kg, 45kg - 6 rounds + 7 power cleans @ 45kg

Jonny - 20kg, 30kg, 35kg, 40kg, 45kg - 7 rounds + 2 power cleans @ 45kg

Ian - 20kg, 30kg, 35kg, 40kg, 45kg - 7 rounds @35kg

Stefan - 10 rounds Beginners WOD - 57 box jumps @ 24"

Taking the biscuit

3x
3 Overhead Squat
3 Pressing Snatch Balance
3 Snatch Balance

21,15,9

Deadlift, bwt
Wall Ball,20lb

Lee- up to 40kg - 57.5kg snatch (PB) - 3:16 @ 80kg

Tom- up to 25kg - 7:12 @ 60kg

Duke- 5:15 (50kg, 20lb med ball squats)

Josie - 6:08 (40kg, 16lb med ball squats)

Simon - up to 40kg - 3:50 @ 85kg

Geordie- up to 20kg - 3:50 @ 70kg

Jimmy - PVC - 4:08 @ 50kg

Daryl - up to 40kg

Rob - up to 30kg - 5:30 @ 60kg

Bud - up to 40kg - ???

Mike H - 20 rounds + 3 pull ups (Beginner WOD) - 75 tabata box jump @ 24"

Kaz- 15 rounds (mod Beginner WOD 3 press up, 6 jumping pull up, 9 squat) - 50 tabata box jump @ 24"

A birthday slice

7 rounds for time of

5 power cleans

5 pull ups

5 box jumps, 30"/ 24"

5 hang squat cleans

Laura v - @ 35kg

Dave - @ 40kg

Geordie - @ 40kg

Laura C - @ 17.5kg (HPC)

Laura D - @ 25kg

Fun!!

5 x 3 high hang clean/ 3 push press

"Karen"

150 wall ball shots for time

Simon - up to 60kg, 6:18

Darryl - up to 55kg - 9:59

Dave - up to 55kg - 10:00

Then some slam ball intervals - for those who could keep their pants on!!

Getting to know your sphincter

Burgener Warm-up

5x

3 High Hang Snatch + 3 Overhead Squat

WoD

10 Thruster
50 Swing
8 Thruster
40 Swing
6 Thruster
30 Swing
4 Thruster
20 Swing
2 Thruster
10 Swing

NB: Thrusters are heavy, swings are medium load and Russian.

Fried Forearms

3 x
3 SNPP + 3OHS
 
4 Rounds for time of
50 Doubles
25 Swings
15 Pull-ups.

Lee - 50kg, 60kg, 70kg (3 SnPP, 1 OHS) - 10:53 (24kg swings)

Laura D - 12.5kg, 15kg, 17.5kg - 6:45 (singles, 11kg, ring rows)

Kev - up to 50kg (SnPP only) - 8:09 (singles, 16kg, ring rows)

Bud  - up to 50kg - 9:27 (singles, 16kg)

Teresa - 10kg, 12.5kg, 15kg - 6:19 (singles, 16kg, ring rows)

Fiona - 10kg, 12.5kg, 15kg - 6:58 (singles, 8kg, ring rows)

Laura C - 12.5kg, 15kg, 17.5kg - 6:37 (singles, 16kg, ring rows)

Hong - 40kg, 50kg, 60kg (PP/FS) - 8:25 (singles, 16kg, ring rows)

Quyen - up to 50kg - 9:01 (singles, 16kg)

Darryl - up to 50kg - 9:36 (singles, 20kg)

Mike - 40kg, 45kg, 50kg - 11:28 (singles, 20kg, 8 pu/rnd)

Christmas is coming :)

Burgener Warm-up

5x
3 Front Squat + 3 Jerk

3 rounds
5 Deadlift
10 pull-ups.

Laura D - 7.5kg, 10kg, 12.5kg, 15kg, 17.5kg - 2:33 (50kg, Ring Rows)

Kev - Push jerk up to 57.5kg, 4:30 (2 rounds, 70kg, elevated ring rows)

Kerry- 7.5kg, 10kg, 12.5kg, 15kg, 17.5kg - 3:20 (60kg, Ring Rows)

Lee- 20kg, 30kg, 35kg, 40kg, 45kg - 2:22 (60kg, Ring Rows)

Mark- 20kg, 30kg, 35kg, 40kg, 45kg - 2:55 (60kg, Ring Rows)

Simon- 60kg, 70kg, 80kg, 80kg, 80kg - 3:42 (135kg)

Bud - 50kg, 50kg, 50kg, 50kg, 50kg - 2:35 (100kg)

Balancing life

Burgener Warm-up

3x 3 Overhead Squat
3 Pressing Snatch Balance
3 Snatch Balance


21,15,9
Thruster,42.5k
Box Jump, 30in.

Lee   30k -   WOD rx'd 5.42
Laura D 15k - WOD 20k/24in 6.08

3 courses served up hot!!

Row 250m

10 - 1 rep rounds of
pull ups
box jumps, 30"
Prowler sprints with increasing load - up to 110kg

Melanie Roach doesn't resemble your typical Olympic weightlifter. She packs a lot of muscle in her five-foot two-inch, 117 lb frame. But, a weightlifter is not what she set out to be. Roach was an aspiring gymnast, on her way to the Washington State High School Championships when an injury took her out of competition. Rehab included free weights, and soon after, she was hooked.

Raw Power

Power Clean 1-1-1-1-1

5-1 rep rounds of

Deadlift, 125kg

HSPU

Kerry - up to 25kg - 3:28 (60kg, HSPU to 9" barrier)

Ian - 40kg, 50kg, 60kg, 65kg, 65kg - 4:15 (90kg, 3-1 to 4" barrier)

Darryl - 40kg, 50kg, 60kg, 70kg, 77.5kg - 2:48 (100kg, high incline press ups)

Mike - 70kg, 80kg, 3x82.5kg - 2:05 (Pike HSPU progression)