15's

Thursday at CrossFit Hove saw some Shoulder Press action before moving onto the WOD!

Shoulder Press
5, 5, 5

20kg, 30kg, 35kg

WOD

Run 300m
15 Dumbell Snatches per side - 15kg
15 Box Jumps
x5

Time - 22:25

Micheal!

Wednesday at CrossFit Hove saw the hero workout "Micheal", although without the GHD Sit-Ups!

WOD

Micheal

Run 800m
50 Sit-Ups (Abmat)
50 Back Extensions
x3

Time - 20:55 (beat my last time by 2:04)

Deads, Swings & Burpee Pull-Ups!

Tuesday at CrossFit Hove saw some Dealifts before moving onto the WOD.

Deadlifts
3, 3, 3, 3, 3,

50kg, 60kg, 70kg, 80kg, 90kg

WOD - 10 Swings then 1 BPU, 9 Swings then 2 BPU's and so on!

Kettlebell Swings - 16kg
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpee Pull-Ups
1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Time - 12:43

Total!

Thursday at CrossFit Hove was the CrossFit Total for me!

The CrossFit Total is 1 rep max of Back Squat, Shoulder Press & Deadlift.  Having not done much strength work over the last 2 months I expected not to beat my last total of 230kg (BS=80kg, SP=45kg, DL=105kg).

Back Squat - 70kg
Shoulder Press - 40kg
Deadlift - 100kg

CrossFit Total - 210kg

Muscle-Up & Ring Dips

Tuesday at CrossFit Hove saw some work on Muscle-Ups and Ring Dips, followed by a nice little WOD!

300m Run
15 Sit-Ups
15 Kettlebell Swings (20kg)
x5

Time - 14:33

10's

Monday at CrossFit Hove saw the following WOD, after some work on Overhead Squats!

Overhead Squats
5,5,5,5,5

20kg, 30kg, 35kg, 40kg, 45kg

WOD
10 Pull-Ups
10 Push-Ups
10 Dumbell Squat Cleans (10kg)
10 AMRAP

3 Rounds, 10 Pull-Ups, 10 Push-Ups, 3 DSC's Completed!