Monday, April 30, 2012

Saturday, April 28, 2012

WOD 28 Apr

Andy and Amanda's going away WOD :( You'll find out when you get there at 1100 See you there

Wednesday, April 25, 2012

Tuesday, April 24, 2012

WOD 24 Apr

3 rounds for time of: 50 KBS 1.5/1 pood 30 Pullups 15 Push Press 135/95# See ya at 1600

Monday, April 23, 2012

WOD 23 Apr

"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball See you at 1600

Sunday, April 22, 2012

REST DAY

Rest day...............or pay what you owe!

Licia will be there at 10am

Saturday, April 21, 2012

Friday, April 20, 2012

WOD 20 Apr


Five rounds for time of:
45 pound Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.


Check comments or FaceBook for our opening times

Thursday, April 19, 2012

WOD 19 Apr

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups


See you at 1600

Monday, April 16, 2012

Sunday, April 15, 2012

WOD 15 Apr


10 minute AMRAP of:
4 Rope Climbs 15
40 HR Pushups

60 Double-Unders

Check comments or Facebook for opening times

Thursday, April 12, 2012

WOD 12 Apr


Central Manchester Games WOD #3
Complete as many rounds/reps as possible in 10 minutes, of;
- 150 Double unders
- 100 Wall ball 14/20 8ft/10ft
See you at 1600

Wednesday, April 11, 2012

WOD 11 Apr


Central Manchester games WOD #2
Complete as many rounds/reps as possible in 12 minutes, of;
- 6 Power cleans (80/110)
- 4 Push press (80/110)
- 10 Toes to bar
See you at 1600

Monday, April 9, 2012

WOD 9 Apr

CrossFit Central Manchester Games WOD #1


Complete as many rounds/reps as possible in 6 minutes, of;
- 10 Power snatch @ 80/55
- 10 Burpees
- 10 Box jumps 24/22
See you at 1600

Sunday, April 8, 2012

WOD 8 Apr

NOT FOR TIME
20 Strict pull-ups ( Bands are ok but , NO KIPPING)
100 Abmat sit-ups

Then:
Thruster
3-3-3-3-3

See you at 1600


Saturday, April 7, 2012

WOD 7 Apr

14 min AMRAP
3 Rope Climbs 15′
5 Power Cleans 175/115#
15 HR Pushups
30 Double-Unders


Licia will be there at 1000
I'll See you at 1600

Wednesday, April 4, 2012

WOD 5 April

10 Muscle-Ups. (Sub is 3 pull ups/3 dips)
10 Squat Snatches 95/65#
8 Muscle-Ups
8 Squat Snatches
6 Muscle-Ups
6 Squat Snatches
4 Muscle-Ups
4 Squat Snatches
2 Muscle-Ups
2 Squat Snatches


See you at 1600

Tuesday, April 3, 2012

04 April 2012

Last Ascent

5-10-15
Back squat (225)
Box Jump. (24 inch)

Andy will be there at 0600
Fred will be there at 1600

Monday, April 2, 2012

03 April 2012

For Time

25 HSPU
50 Toes to Bar
Run 800 Meters
75 Push Press (75)
150 Double Unders

Andy will be there at 0600
Fred will be there at 1600




















Rest or...

Pay what you owe

I'll be there at 1600

Sunday, April 1, 2012

WOD 1 April

Five rounds for time of: 
9 Handstand Push ups 
15 Deadlifts @ 185/135
50 Double Unders 
Rest 1:00 between rounds


see you at 1600