21-15-9 Reps For Time of:

BURPEES, KETTLEBELL SWING, BOX JUMP.

Chris Pain – 7:04 (12kg Kettlebell)

Malcolm Garner – 7:17 (12kg Kettlebell)

Mandy Williams – 9:44 (8kg Kettlebell)

Nigel Hackett – 13:00 (12kg Kettlebell)

Steve Lloyd – 15:15 (12kg Kettlebell)

Carrie Turner – 14:14 (8kg Kettlebell)

Ryan Clarke – 11:14 (12kg Kettlebell)

Chris Lawley – 9:59 (12kg Kettlebell)

Paul Kealey – 9:24 (14kg Kettlebell)

CHECK OUT THESE 2 LINKS BELOW. WE’RE GOING TO DO THESE 2 WORKOUTS IN JUNE.

“Trevor Workout Demo”

“Fight Gone Bad“

‘FILTHY FIFTY’

50 BOX JUMPS, 50 PULL-UPS, 50 KETTLE-BELL SWINGS (12kg), 50 WALKING LUNGES, 50 KNEES TO ELBOWS, 50 PUSH PRESS (20kg Bar), 50 BACK EXTENSIONS (on the floor, so holding 2 x 2kg dumbbells), 50 WALL BALL SHOTS 5kg MED BALL, 50 BURPEES (Press-up and Jump), 100 SKIPS.

Niki Palmer – 36:08 (Blue Band Pull-ups) Excellent.

Niki Rook – 37:13 (Blue Band Pull-ups) Solid Work.

Pete Jones – 33:55 (Green Band Pull-ups) Great Work.

Colin Pearson – Stopped at 37 Minutes, Finished Burpees (Blue & Green Band Pull-ups) Brilliant Effort!!!

Chris Lawley – 36:22 (Blue Band Pull-ups) Absolutely No Moaning At All, Great Work!!!

Ryan Clarke – Stopped at 40 Minutes, Completed 37 Burpees (Green Band Pull-ups, Great Technique)

Today’s Photo:

Chris & Ryan Battling Kettle Bell Swings, Pete (yellow t-shirt) Starting ‘Jackie’.

‘JACKIE‘

Row 1000m, 50 x 20kg Thrusters, 30 Pull-ups.

Pete Jones – 16:05 (Blue Band) Better Pull-ups Mate.

Chris Pain – 13:20 (Green Band) Great Work.

MODIFIED ‘JOSHIE’

21 x Right Arm Dumbbell Snatch, 21 x Pull-ups, 21 x Left Arm Dumbbell Snatch, 21 x Pull-ups. 2 Rounds For Time.

Carrie Turner – 2kg Db’s, Green & Blue Iron Woody, 16:30 (Good Solid Work!!! Hope the rowing was good Steve!!!)

Chris lawley – 5kg Db’s, Mostly Full Pull-ups & Some Blue Iron Woody, 18:22 (Stop Bloody Moaning!!!)

Alan Francis – 5kg Db’s, Mostly Full Pull-ups & Some Blue Iron Woody, 18:23(Have a Great Holiday)

Nigel Hackett – 2.5kg Db’s, Green Iron Woody, 18:44 (3 rounds) Stay with it, we will get some flexibility in those shoulders eventually!!!

Ryan Clarke – 5kg Db’s, Green Iron Woody, 22:15 (Good Pull-ups, Definitely not 2nd class!!!)

Julie Bowling – 5kg Db’s, Blue Iron Woody, 22:47 (Have a Great Holiday, Kipping Pull-ups when you get back!!!)

Paul Kealey – 7.5kg Db’s, Full Kipping Pull-ups and an open blister to prove it!!! , 21:59

METABOLIC CONDITIONING WORKOUT

1 MINUTE SKIPPING, 1 MINUTE SLAM BALL (5KG Medicine Ball), Alternating for 20 minutes with no rest!!!

SATURDAYS GROUP:

Pete Jones – Total 443 Slam’s, Best Round – 56 in 1 Minute.

Niki Palmer – Total 427 Slam’s, Best Round – 56 in 1 Minute.

Niki Rook – Total 457 Slam’s, Best Round – 55 in 1 Minute.

Phil Oliver – Total 510 Slam’s, Best Round – 63 in 1 Minute.

LET’S SEE WHAT MONDAYS GROUP CAN DO? BRING IT ON!!!

MONDAYS GROUP:

Chris Pain – Total 464 Slam’s, Best Round – 56 in 1 Minute (rowed instead of skipping, a lot harder).

Mandy Williams – Total 506 Slam’s, Best Round – 56 in 1 Minute.

Malcolm – Total 506 Slam’s, Best Round – 59 in 1 Minute.

Louise Francis – Total 448 Slam’s, Best Round – 50 in 1 Minute.

‘GRACE’

30 X CLEAN & JERK FOR TIME (Men’s target 60kg, Womens target 38kg).

Louise Francis – 22.5kg – Time 6:46 (Lumbar curve is coming on).

Ryan Clarke – 35kg – Time 5:02 (Ryan’s first class, great work mate).

Julie Bowling – 25kg – Time 8:44 (Excellent work on the ‘Jerk’).

Alan Francis – 40kg – Time 5:26 (Good control of the bar, well done).

Chris Pain – 30kg – Time 7:07 (Good co-ordination, at last!!!). Also did ‘KAREN’ (150 wall ball shots) 5kg medicine ball – Time 7:08.

Terry Francis – 25kg – Time 5:02 (Don’t worry Terry, co-rdination comes with age…Oh Bugger!!!)

Phil Oliver – 60kg – Time 7:08 (Needs to be quicker!!!)

Todays photo:

Wednesday Night Team!!!

SHOULDER PRESS 1-1-1-1-1 (5 sets of 1 heavy rep)

PUSH PRESS 3-3-3-3-3 (5 sets of 3 heavy reps)

PUSH JERK 5-5-5-5-5 (5 sets of 5 heavy reps)

Chris Pain – Shoulder Press 40kg, Push Press 40kg, Push Jerk 30kg.

Mandy Williams - Shoulder Press 30kg, Push Press 35kg, Push Jerk 25kg.

Chris Lawley - Shoulder Press 35kg, Push Press 37.5kg, Push Jerk 32.5kg.

Pete Jones – Shoulder Press 37.5kg, Push Press 40kg, Push Jerk 35kg.

Carrie Turner – Shoulder Press 22.5kg, Push Press 25kg, Push Jerk 20kg.

Steve Lloyd – Shoulder Press 30kg, Push Press 35kg, Push Jerk 20kg.

WATCH THE LINK BELOW GUYS, YOUR DOING THIS WEDNESDAY!!!

Grace, CrossFit Manchester

‘CINDY’

MAXIMUM ROUNDS IN 20 MINUTES OF: 5 PULL-UPS, 10 PRESS-UPS, 15 AIR SQUATS.

Alan Francis – 9 Rounds (Very Good Pull-ups)

Louise Francis – 7 Rounds (substituted Sit-ups for Squats due to injury, VERY BRAVE!!!)

Pete Jones – 11 Rounds (Green & Blue Iron Woody Bands, good change on Press-ups)

Colin Pearson – 10 Rounds (Green and Blue Iron Woodys, Good Deep Air Squats)

Chris Lawley – 12 Rounds (Body Weight Pull-ups, Well Done!!!)

Terry Francis – 10 Rounds (Green Iron Woody Band, Excellent Work Terry)

Niki Rook – 13 Rounds (Blue Iron Woody Band, Very Good Pull-ups!!!)

Mel Osbourne – 13 Rounds (Green Iron Woody Band, Excellent Air Squats, Great Lumbar Curve)

Niki Palmer – 18 Rounds (Blue Iron Woody Band, Great Job, Great technique on all 3 Exercises!!!)

Todays photo’s:

Pete’s smirking as Colin realises a 20 minute workout is rather hard!!!

Niki Rook taking in far to much oxygen!!!

Still don’t know what Chris is trying to do???

21-15-9 BARBELL SQUAT CLEANS & PRESS-UPS (Press-up number doubled, 42-30-18)

20 MINUTE CUT-OFF!!!

Carrie Turner – 5kg Medicine ball – mixture of Full & 3/4 Press-ups: 13:28 ( Excellent time)

Steve Lloyd - 5kg Medicine ball – Mostly Full & a few 3/4 Press-ups: 19:19 (Good Press-ups)

Chris Pain – 30kg Oly Bar – Full Press-ups: 12:11 (Worked Hard on Full Press-ups, Well done)

Alan Francis – 30kg Oly Bar – Press-ups: 07.30 (Good Speed, Deeper Press-ups next time!)

Chris Lawley – 30kg Oly Bar – Full Press-ups: 09:01 (Excellent technique all round)

Paul Keeley – 30kg Oly Bar – Full Press-ups: 09:36 (Great depth on Clean)

Julie Bowling – 30kg Oly Bar – Full Press-ups: 10:35 (Oustanding Clean technique!!!)

Todays photo:

Paul (blue vest) about to do 4 Consecutive Kipping Pull-ups!!! Superb!!!

Julie realising the down side to yawning in class!!!

I don’t Know what Chris is trying to do (black t-shirt)???

Alan has been stuck on the end since Saturday!!! Chalk not glue mate!!!