WorkOut 1/ TEAM CHALLENGE!!!

Teams of 4 People Must Complete in The Quickest Time Possible:

300 Pull-ups

400 Press-ups

500 Sit-ups

600 Squats

Only 2 members of the team are aloud to work at any one time. When a team member fatigues, the next one takes over.

Team 1: Chris Pain, Mandy Williams, Louise Francis, Phil Oliver – 42:45

(Chris, Mandy & Louise were pretty much forced to do most of the work!!!)

WorkOut 2/ THE BEAR

7 Repetitions of the sequence:

Power Clean to, Front Squat to, Push Press to, Back Squat to, Push Press.

The bar may lightly touch the ground before the Power Clean, but MUST NOT be rested on the ground until after the 7th repetition of the sequence has been completed. Push Press must be locked out above your head. Both squats must be deep.

After 7 reps of this sequence, rest for as long as you need (don’t take the micky!!!).

This must be repeated for a total of 5 sets.

You can keep the weight the same, or increase each set.

Chris Lawley – 30kg each set.

Alan Francis – 30kg each set.

CHALLENGING EVERYONE ON THESE 2 WORKOUTS ALL WEEK.

‘CINDY ON THE RUN OR ROW’ (Borrowed From CrossFit San Diego)

Teams of two must complete six 800 meter sprints and as many rounds as they can of:

5 pull-ups, 10 push-ups, and 15 squats.

Rules: One partner at a time works on the Cindy complex while the other runs or rows. The running partner picks up the round count when they come in and begin the Cindy complex. SIMPLY GO AS FAST AS YOU CAN, NO CHEATING!!!

Chris Lawley & Alan Francis – Approx 25 mins, 12 Rounds (Full Pull-ups)

Chris Pain & Ryan Clarke – Approx 25 mins, 10 Rounds (Blue Band) Ryan, Eat Better!!!!!

Louise Francis & Mandy Williams – 24:13 and 11 Rounds ( Blue Band LF, Blue & Green MW)

OR

5 ROUNDS FOR TIME OF:

400M RUN

20kg THRUSTER x 30 REPS

Paul Kealey – 23:20 Solid Work.

Julie Bowling – 27.58 Great Finish

Chris Pain – 24:11 BOTH WORKOUTS BACK TO BACK!!! OUTSTANDING.

Ian Thomas – 23:26 Your Legs Will Work Again, I Promise!!!

Alan Francis – 22:25

Pete Jones – 22:38

Joe Pearson – 24:17

Colin Pearson – 27:13

DEADLIFT MAXIMUM WEIGHT:

1-1-1-1-1 Reps

(Lift the maximum weight posible for 1 rep, 5 sets)

HIGHEST SCORE POSSIBLE AFTER 3 ROUNDS OF:

1/ ROW (Any Resistance) COUNT NUMBER OF CALORIES BURNT.

2/ WALL BALL SHOTS (10Kg Men, 5Kg Ladies, 10ft Target) COUNT NUMBER OF REPS.

3/ SUMO DEADLIFT HIGH PULL (32.5Kg Men, 25Kg Ladies) COUNT NUMBER OF REPS.

4/ BOX JUMP (20″ High) COUNT NUMBER OF REPS

5/ PUSH PRESS (32.5KG Men, 25kg Ladies) COUNT NUMBER OF REPS.

1 Minute On Each Exercise, Continually Running Clock.

ADD UP NUMBER OF REPS AND CALORIES AFTER 3 ROUNDS TO GET YOUR SCORE.

SCORES SO FAR:

Mandy Williams: 80 + 67 + 68 = 215 (Ladies Circuit)

Paul Kealey: 92 + 82 + 87 = 261 (Men’s Circuit)

Steve Lloyd: 66 + 55 + 64 = 185 (Men’s Circuit, 25kg Push Press)

Liz Danks: 60 + 72 + 61 = 185 (Ladies Circuit, + 20kg Push Press & Sumo Dl High Pull)

Carrie Turner: 57 + 60 + 60 = 177 (Ladies Circuit, + 20kg Push Press & Sumo Dl High Pull)

Chris Pain: 124 + 111 + 99 = 334 (Men’s Circuit)

Louise Francis: 69 + 66 + 75 = 210 (Ladies Circuit, + 20kg Push Press & Sumo Dl High Pull)

Chris Lawley: 86 + 75 + 76 = 237 (Men’s Circuit) 91+ 75 + 85= 251 Second Attempt

Ryan Clarke: 101 + 84 + 76 = 261 (Men’s Circuit)

Terry Francis: 74 + 77 + 76 = 227 (Men’s Circuit, + 5kg Wall Ball)

Julie Bowling: 85 + 77 + 73 = 235 (Ladies Circuit)

Alan Francis: 89 + 92 + 97 = 278 (Men’s Circuit, + 5kg Wall Ball)

Colin Pearson: 63 + 70 + 65 = 198 (Men’s Circuit, 25kg Push Press, 25kg Sumo Dl High Pull)

Joe Pearson: 70 + 64 + 64 = 198 (Men’s Circuit, 25kg Push Press)

Pete Jones: 89 + 77 + 74 = 240 (Men’s Circuit)

Ian Thomas: 81 + 74 + 72 = 227 (Men’s Circuit)

Niki Rook: 77 + 88 + 72 = 247 (Ladies Circuit)

Niki Palmer: 82 + 84 + 93 = 259 (Ladies Circuit)

Mel Osbourne: 64 + 79 + 84 = 227 (Ladies Circuit)

‘DANIEL’

50 PULL-UPS

400M RUN

42.5KG THRUSTERS X 21 REPS

800M RUN

42.5KG THRUSTERS X 21 REPS

400M RUN

50 PULL-UPS

Chris Lawley – 23:46 Kipping Pull-ups & 25kg Thrusters.

Pete Jones – 23:09 Blue Band Pull-ups & 25kg Thrusters.

Alan Francis – 29:57 Kipping Pull-ups & 30kg Thrusters.

Joe Pearson – 24:26 Green Band Pull-ups & 20kg Thrusters.

Colin Pearson – 24:26 Blue & Green Band Pull-ups & 20kg Thrusters (800m Row).

10 ROUNDS FOR TIME OF:

12 BURPEE’S, 12 PULL-UPS (and as many blisters as possible!!!)

Chris Pain – 22:39 Blue Band, Better Pull-ups.

Louise Francis – 27:18 Green Band, Kippling is Getting Better!!!

Mandy Williams – 27:28 Blue & Green Band, Very Good Work.

Ian Thomas – 26:37 Green Band, Welcome Back!!!

Alan Francis – 31:31 Full Kipping Pull-ups, Much Better, and Not Much Screeching!!!

Paul Kealey – 34:40 Full Kipping Pull-ups For 7 Rounds, Then Green Band, Blisters!!!

Julie Bowling – 27:36 Blue Band, First Big Blister, You Are Now an Official CrossFitter!!!

Ryan Clarke – 30:52 Green Band for 2 Rounds, Blue for The Other 8 Rounds. Great Work.

‘NICOLE’

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:

400M RUN, MAXIMUM REP PULL-UPS.

Chris Pain – 5 Rounds (10,9,8,9,9 Pull-ups, Blue Band)

Mandy Williams – 4 Rounds + 200meters  (9,9,8,8 Pull-ups, Blue & Green Band)

Steve Lloyd – 5 Rounds (15,12,15,15,15 Pull-ups, Green Band)

Carrie Turner – 4 Rounds (8,8,10,10 Pull-ups, Blue & Green Band)

MAXIMUM ROUNDS IN 20 MINUTES OF:

15 PULL-UPS, 30 PRESS-UPS, 45 SQUATS.

Pete Jones – 5 Full Rounds (Blue Band)

Colin Pearson – 20 Squats Left on 5th Round (Blue and Green Band)

Alan Francis – 5 Full Rounds (Mixture of Body Weight Pull-Ups and Blue Band)

Chris Lawley – 5 Full Rounds (Blue Band)

Mel Osbourne – 5 Full Rounds (Green Band)

Todays Photo:

Pete Jones (black t-shirt) Returning to The Gym After His Epic Battle With The 3 Year old Kid on His 5th 400m Run During ‘Kelly’

‘KELLY’

RUN 400M, 30 BOX JUMPS, 30 WALL BALL SHOTS (10kg Med Ball) 5 ROUNDS FOR TIME.

Niki Rook – 28:15 (5kg Med Ball) Excellent Wall Ball Shots.

Niki Palmer – 28:09 (5kg Med Ball) Great Time.

Chris Lawley – 28:43 (10kg Med Ball) Well Done Sticking With 10 kg Med Ball.

Pete Jones – 32:04 (10kg Med Ball) JUST BEAT 3 YEAR OLD BOY ON 400M RUN!!!!

Paul Kealey – 29:58 (10kg Med Ball) Battled Through With a Cold.

Alan Francis – 28:20 (5kg Med Ball) Great Running.

Ryan Clarke – 31:46 (10kg Med Ball) Getting Better Each Week.

Chris Pain – 28:15 (10kg Med Ball & Row instead of Run) Rowing is a Lot Better.

Terry Francis – 30:00 (5kg Med Ball & Row instead of Run) 30 min Cut-off on Box Jumps Round 5, MY DECISION, OR TERRY WOULD STILL BE GOING!!!.

Nigel Hackett – 29:55 (5kg Med Ball & Row instead of Run) Stuck With it, Well Done.

USING DUMBELLS, FOR TIME:

10 MAN-MAKERS & 4 PULL-UPS

8 MAN MAKERS & 8 PULL-UPS

6 MAN MAKERS & 12 PULL-UPS

4 MAN MAKERS & 16 PULL-UPS

2 MAN MAKERS & 20 PULL-UPS

Chris Pain – 13:21 (10kg Db’s & Blue Band) Good Pace, Deeper Squat Next Time.

Mandy Williams – 14:20 (5kg Db’s & Green Band) Great work.

Carrie Turner – 16:45 (2.5kg Db’s & Green & Blue Band) Much Better on Pull-ups.

Steve Lloyd – 17:35 (7.5kg Db’s & Blue Band) Man-Makers Were Good.

Liz Danks – 17:35 (5kg Db’s & Green Band) First Class Today, Great Work.

Louise Francis – 22:05 (5kg Db’s & Green Band) Great Pull-ups, Blue Band Here We Come!!!

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