First Wall Balls!

Thursday's workout at CrossFit Hove consisted of a warm-up of 3 rounds of

Row 500m
10 Overhead Squats
10 Push-ups
1 Samson Stretch
1 Pigs on Skates
1 Spiderman

After the warm-up it was onto the skill/strength workout, which was a choice of Shoulder Press or Deadlift, I choose Deadlift.

The workout was 5 x 3 reps with the following weights!

40kg
50kg
60kg
70kg
80kg (PR for 3 rep set)

Then it was onto the METCON which was 5 rounds for time of

7 Sumo Deadlift High Pull 40kg
15 Wall Balls
21 Sit-ups

This was my first attempt at Wall Balls, and I quite enjoyed them in a weird sort of way!

Time - 12:40

Double Tap!

Monday's workout at CrossFit Hove started off with a warmup of 3 rounds of.

75 Skips
10 Sit-ups
5 Dislocations
1 Samson Stretch

After this it was onto the METCON which was 2 x 10 min AMRAP's with 5 mins of rest between each, the AMRAP's were.

AMRAP 1
3 Clean & Jerk 40kg
5 Push-ups
7 Box Jumps

8 Rounds & 3 C&J completed

AMRAP 2
3 Kipping Pull-ups
5 Sit-ups
50 Skips

9 Rounds & 3 Kipping Pull-ups completed

Falmers Walk!

Thursday's workout at CrossFit Hove began with a warm-up of 3 rounds of.

75 Skips
1 Rope Climb
10 Push-Ups
1 Samson Stretch

Then it was onto the Skill & Strength work which was 5 x 3 of Squat Cleans with the following weights!

40kg
42.5kg
45kg
47.5kg
50kg

Then it was onto the METCON which was 5 rounds for time of

100m Falmers Walk with 2x20kg Kettlebells
20 Kettlebell Swings with 20kg Kettlebell

Time - 18:22

Squats! Squats! Squats!

Monday's workout at CrossFit Hove Saw a warmup of 3 rounds of

100 Skips
10 Overhead Squats
10 Sit-ups
10 Push-ups
Samson Stretch

Then onto a strength workout of 3 x 5 Overhead Squats with the following weights

30kg
40kg
45kg

Then onto the METCON which was a AMRAP in 20 mins of

15 Back Extensions/Supermans
15 Toes to Bar
15 Overhead Squats 25kg

I managed to do 3 full rounds and 15 Supermans & 15 Toes to Bar in the 4th round!

Helen!

Monday's workout at CrossFit Hove saw a warm-up of 3 rounds of
100 skips
10 Overhead Squats
1 Rope Climb
1 Samson Stretch
Tyre Jumps (optional)

Before moving onto Front Squats, and 3x5 reps with the following weights
40kg
50kg
60kg (PB for 5 reps)

Then it was onto the METCON which was "Helen" 3 rounds for time of
Run 400m
21 Kettlebell Swings (20kg)
12 Pull-ups

Time - 15:48

Oly Lifts!

Saturday Morning saw somw work on the Overhead Squat & the Snatch!

We worked on the Overhead Squat first with 5 x 2 reps, and then worked on the Snatch with 3 x 2 reps!

Overhead Squat

35kg
37.5kg
40kg
45kg
50kg

Snatch

30kg
35kg
40kg

Bitch of a WOD!

Thursday's workout at CrossFit Hove, saw a nice long WOD!  10 rounds for time of

15 Ketttlebell Swings (20kg)
10 Situps
5 Ring Dips (scaled to negative dips)
1 Ramp (120m)

Time - 26:53

CrossFit Games 09 Triplet!

Monday's workout at CrossFit Hove concentrated on Back Squats for the strength workout, and a Triplet borrowed from the CrossFit Games 09!

After a warmup of 3 rounds of

100 Skips
10 Overhead Squats
10 Push-Ups
10 Pull-Ups (PB 10 straight Kipping Pull-Ups)
1 Samson Stretch

It was onto Back Squats with 3x5 reps of the following

50kg
60kg
65kg (PB for set of 5)

Then it was onto the METCON which was an 8 min AMRAP of

4 Handstand Push-ups (scaled with one abmat under my head)
8 Kettlebell Swings (20kg)
12 Sit-Ups

I Completed 5 rounds in 8 mins!