Crossfit NorthEastEngland

Heating the hamstrings & spending time inverted.

Snatch 1-1-1-1-1

AMRAP 15

15 BWT Deadlift
30 Air Squat

Rest 5

Total 1 minute handstand hold.

Jonny
Mike
Ian
Bud
Craig
Jimmy
Geordie
Simon

3 courses at the Faktory.

6 x 100m Sprint

Max Thrusters, 40kg

AMRAP 12

7 Power Clean, 40kg
7 Press - up

                                      Sprints               Thrusters          WOD

Mark                    12-13-12-12-12-14       5 then cramp      DNS
quyen                   13-14-15-15-14-16       17 @ 35            10
Bud                      16-15-15-15-15-16       21 @ 40              7
Graham                13-14-13-14-13-15       16 @ 25            17 32k DL
Cederic                 14-14-13-14-13-15       20 @ 25           16 32k DL
Tom                      13-12-12-12-12-14       9 @ 25             7  25k HPC
Craig                                                      36 @ 35            14 40k HPC
Ken                                                         21 @ 40            16
Aaron                                                                             20 25k DL

Breaking News!!

Sorry about the delay in posting some recent workouts.  The backlog will be sorted soon.  In the meantime, there is some news that just can't wait any longer.  On Saturday morning Louise got her first pull ups.  Check the vid below and feel free to leave comments congratulating Louise on this Crossfit milestone!

A globo nightmare

Overhead squat 3-3-3

5 rounds

1 clean
3 push press
run 200.
Weight 70kg.

Lee     70-75-77.5F     6.45
Bud     55-60-62.5x2    6.50
Mike    55-60-70(PB)    8.00
Tom     PVC             6.30  (30kg)
Mark    PS 4x1@ 55kg    5.16
Louise  32-35-37.2PB    7.30  (40kg)
Simon   Worked to 45    6.36 (row 60kg)

Ouch!

Clean 1-1-1-1

Back Squat 3-3-3

21,15,9
SDHP,40
Pull-up
Box jump,24in.

Mark     CLN   40/50/60/70      BS 100/120/130     WOD 7.11
Simon   CLN   40/50/60/70       BS 100/110/115    WOD 7.10
Louise   CLN   37/42.5/45/50   BS 50/55/60          WOD 8.56

Cedric   Fight team WOD       17/20/26
Dave     Fight team WOD       16/16/21

Fast paced

5 x 200M  Sprint.

"Grace"

Quyen  32-36-37-47-45   WOD 5.05 45kg
Ian    30-30-33-41-41   WOD 6.06 45kg
Linda  35-37-37-41-37   Fight team WOD 2/2/2/2
Bud    35-38-38-39-37   WOD 8.22 50kg
Louise 40-42-46-48-47   WOD 4.18 30kg
Dave   33-32-32-35-33   Fight team WOD 2/3/2/2
Graham 32-37-35         Fight team WOD 2/3/2/2

Add a little spice

Front Squat  3-3-3

For time

200m Sprint
3 rounds Cindy
200m Sprint
3 rounds
5 HPS 30kg
10 Swing, 16k
15 box jump 24 in.
200m sprint.

Bud          80/85/85x2         WOD 10.15
Lee          90/102.5/107.5   WOD 8.19
Geordie    50/60/70            WOD 8.45
Jimmy      50/50/50            WOD 8.45
Craig        50/60/70            WOD 8.30

Boy was that hot.

Power Snatch 1-1-1-1

Thruster        3-3-3

Tabata Mash-Up Swing/Squat.

Louise       PS  4 x 1 @ 27  TH 37-42-44.5  WOD 215
Mark         PS  4 x 1 @ 60  TH 75-80-85x2  WOD 195

Craig        TH 51-51-51 WOD 257 16kg
Kenny       TH 51-51-51 WOD 249 rx'd

Kate         3 rounds 10 SDHP - Step-up 5.42
James      AMRAP 10 10 Wallball/SDHP/Jump,20in. 3+SDHP
Katherine  beginners WOD 7 rounds.

A workout with a twist

Deadlift 3-3-3-3-3

30 box jump, 30 in
3 rounds
run 200
10 push press,40kg
20 press-ups.

Mark             60-70-80-90-95         WOD 7.58
Bud               50-60-70-70-70         WOD 10.11
Louise          37.5-40-45-47.5F2     WOD 13.30 25k
Quyen          DL4x3 90-92.5-95-95  WOD 10.15
Ian            DL4x3 80-92.5-95-100   WOD 9.20
James           ramp up wod.    
Craig         HPC 30-40-45-50-50     WOD 8.30
Linda         ramp up wod 11.05
Teresa        DL/SingleU 7.50

If it looks easy on paper.....

Overhead Squat 3-3-3-3-3

Run 400
3 rounds
15 swing, 16kg
15 Thuster,20kg bar
15 Jumping Pull-up

Louise OHS   17- 22- 24.5- 29.5- 32PB    WOD 8.20
Bud    OHS   40- 50- 55- 60x2- 60PB       WOD 8.50
Mark PSnatch 50 x 1 x 5 (inj)                WOD 10.00 (^32kg swing)
Lee    OHS   50- 60- 70x2 -70- 75PB       WOD 5.46
Quyen  OHS   40- 50- 50- 50- 60x2        WOD 6.57
Ian    OHS Clinic                                   WOD 6.51
Louise        ramp up workout
Tom          ramp up workout.

Welcome to Jordan who came along and spanked our beginners WoD with 20 rounds of 3 pull-ups 6 press-ups 9 squats, not bad for a 16yr old.