Wednesday the 1st of August

Skill

Back Squat

Workout

21.15.9

Push Jerks 40kg/60kg
Box Jumps 20"/24"
Ring Dips

Tuesday the 31st of July

Skill

Press

Workout

AMRAP 15 Minutes

5 Hang Cleans 40/60kg
7 Hand Stand Push Ups
9 Box Jumps

Monday the 30th of July

Skill 

Over Head Squat

Workout

5 Rounds

with a 2 minute break between rounds

200 metre run

1 OverHead Squat
1 Power Snatch
1 Hang Snatch
1 Full Snatch

Weight added to bar in each round.

Friday the 27th of July

Skill

Your Choice of

Deadlift
Back Squat
Strict Press

Workout

"Isabelle "

30 Squat Snatch for time

40kg/60kg

Thursday the 26th of July

Skill

Push Jerk

3,3,3,3,3

Workout

V- Sit Annie

50 Double Unders
50 V-sit ups
40 Double Unders
40 V-sit ups
30 Double Unders
30 V-sit ups
20 Double Unders
20 V- Sit ups
10 Double Unders
10 V- sit ups

Wednesday the 25th of July

Skill - Clean Drills


Workout

" Grace "

30 Clean and Jerks

40kg/50kg

Tuesday the 24th of July

Skill

Snatch Drills

Workout of the day

"Karen "

150 Wall Balls

Monday The 23rd of July

Skill


Weighted Pull Ups


Workout of the day


10 Pull Ups
20 Box Jumps 20"/24"
30 Hang Power Cleans 20kg/35kg
40 Kettlebell Swings 16"/24"
50 Double Unders
50 Walking Lunges
40 Push Ups
30 Wall Balls 6/8kg ball
20 Burpees
10 Toes To Bar

Friday 20th of July

Skill

Your Choice of Skill

Workout

7 Rounds

7 Pull Ups
7 Box Jumps
7 OverHead Squats

30/40kg

Thursday the 19th of July

Skill -  Press

Amrap -

15 Minutes

5 HandStand Push Ups
7 Toes to Bar
9 Burpees

Wednesday the 18th of July

Skill - Deadlift


Workout

5 Rounds for time
40kg/60kg


10 Push Jerks
5   Power Cleans
5   Front Squats

Well guys


I am bursting with pride with all of you after saturday. They were really tough workouts and you gave it everything you had. You really pushed yourselves on the olympic lifting. Even though some of you were really nervous you still brought it on the day and smashed it. You all excel in competetion. If you can do well in a competition this early in the game , just imagine where you will all be next year.
I hope you all enjoyed the community aspect of CrossFit also . The atmosphere was electric all day and this is why I fell in love with CrossFit a few years ago.

So back to training now to get ready for Mallow Mania with our buddys in CFM in Sepetember.


So the WOD today is

SKILL - BACK SQUAT

6 X 2 Doubles - 80% of your one rep max

WOD

Tabatha something else

Pull Ups
Push Ups
Sit Ups
Squats

SUMMER SLAM WORKOUT 2

WORKOUT 2

100 Double Unders ( at the start of the Workout )

Then 3 rounds of

7 Toes to Bar
14 Box Jumps  20" / 24"
21 Kettlebell Swings 16kg/24kg

100 Double Unders ( to finish off )

SCALING

Women 

Level 1 Scale - Knees to hips / 16" Box Jump / 12kg Kettlebell
Level 2 Scale - Sit ups / 8kg Kettlebell

Men

Level 1 Scale - Knees to Hips / 20" Box Jump/ 16kg Kettlebell

No level 2

Please be careful when scaling the workouts especially if you will have to complete 2 full rounds and have at least 1 rep completed in the 3rd round to score any points at all.
So scale appropriatley please.


Scoring System

1^st place 100 points
2^nd place 99 points
3^rd place 98 points



Level 1 scale 1^st place 85 points
Level 1 scale 2^nd place 84 points



Level 2 scale 1^st place 70 points
Level 2 scale 2^nd place 69 points


Level 3 scale 1^st place 55 points
Level 3 scale 2^{nd place 54} 
Level 3 is the lowest total scale on the scoring system. If someone has a total scale of level 4 or more they are scored on the level 3 scale and placed in order.

Wod - Wednesday the 11th of July

Tuesday the 10th of July

Franpee from the Manchester CrossFit Games

21.15.9

BarHop Burpees
Thrusters 30/40kg

Results

Paul M - 10.58 rx'd
Alana -11.33 rx'd
Lorna - 7.45 rx'd
Sean Og - 7.50 Rx'd
Sean Myers - 9.50 Rx'd
COc - 17kg - 1/15 Bupees
Orla - 15kg - 11.30
Louise - 15kg - 3/9 Thrusters
Paul K - 2/9 Thusters
Mick L - 3/9 Thrusters
John - 8.25 Rx'd



Sorry its late


Skill - OverHead Squat

WOD

21.15.9

Double Unders
Sumo Deadlift High Pulls
Overhead Squats 30kg/40kg

Sean Og - 7.37 Rx'd ( First time Rx on his Overhead Squats whoop whoop )
Lorna - 6.38 Rx'd 

Monday the 9th of July

Summer Slam week guys

All athletes that are taking part will need to rest 2-3 days before the event. Keep it light and focus on your Olympic Lifting Drills. The more you drill the more you will improve the skill.
Also this week all athletes will be spotted on their workouts.


Monday WOD 

Snatch Drills

WOD

10 Burpees
5 Push Jerks
10 Burpees
5 Thrusters
10 Burpees
5 Power Clean
10 Burpees
5 Power Snatch

Friday the 6th of July

Skill - Your choice

50 Double unders

5 Rounds

5 Pull Ups
5 Push Jerk
5 Ring Dips

50 Double Unders

Thursday the 5th of July

Skill - Push Jerk

WOD - CENTRAL MANCHESTER GAMES WORKOUT

"Dirty Diana "

21 Deadlifts
50 Double Unders
15 Deadlifts
50 Double Unders
9 Deadlifts
50 Double Unders

80kg/120kg

Wod Wednesday the 4th of July

Skill

Front Squats

WOD

3 rounds

21 Burpees
50 Walking lunges with sandbag - 18/35kg

( 25 on each leg )

Paul Donnelly ( only finisher today ) 11.43 NICE WORK
Paul M - 2 Rnds -6 burpees
Sean Myers  - 2 plus 39 lunges
Ben - 2 plus 45 Lunges
Elaine - 2 plus 21 burpees and 7 lunges
Tara - 1 plus 42 lunges
Noel - 2 full rounds
Eoin - 2 plus 10 burpees
Louise - 2
John - 2 plus 11 lunges

Monday 2nd of July

Skill Cleans Wod 21.15 9

Box Jumps
Burpees
Kettlebell Swings

Results

Rob T - 7.58
Orla - 9.19 12 kg
Paul M - 9.25 as Rx'd
Yvonne - 12.38 ( step ups ) 16kg
Ben  - 8.38 as rx'd 

 Tuesday

Snatch

Wod

21/.15/9

Pull Ups
Ring Dips

Results

Sean Og - 3.42
Paul D - 4.20
Ben - 5.20
Lorna - 6/12 Ring Dips ( scaled ring dips to 15/12/9)
Paul M - 11.40 ( Purple band)
Les - 5 of 9 RIng Dips ( Purple Band)
Scott - 8.08 as Rx'd
Orla - 8.28 Push ups / Green Band
Mick L - 8.45 Red Band for both
John - 9.48
Paul K - 11.37 ( Scaled Ring Dips to 12/9/6)