‘CHELSEA’

Starting on the minute, do:

5 Pull-ups, 10 Press-ups, 15 Squats.

Repeat every minute, on the minute for 30 minutes!!!

Score is the round you reach without stopping, you must then join back in and keep going with as little rest as possible .

Graham Carless: Round 8 (Kip)

Liz Danks: Round 9 (Kip)

Ryan Clarke: Round 5 (Kip)

Paul Kealy: Round 10 (Kip)

Photo: Carrie, Liz, Sharon, Kate & Steve on Round 3

Sharon Cox: Round 19 (Green Band)

Kate Till: Round 7 (Green Band)

Chris Pain: Round 30 (Blue Band)

Dave Atherton: Round 5 (Blue Band)

Julie Bowling: Round 30 (Blue Band)

Photo: Paul, Julie & Terry looking good on Round 5

Carrie Turner: Round 7 (TRX Row)

Mandy Williams: Round 30 (TRX Row)

Terry Francis: Round 30 (TRX Row)

Photo: Julie after completing all 30 Rounds!!!

Photo: Alan recovering!!! Julie had to crawl to get water!!!

Another Catch-up Day, We Chose 1 or 2 workouts from last week.

Photo: Chris , Alan & Andy doing Press-ups but doing 3 different workouts.

Photo: Alan, Karen & Steve have to keep going!!! Chris has to sit down!!!

88 Burpee’s today!!!

GET READY FOR GIRL’S & HERO’S NOVEMBER!!!

Choose 1,2 or 3 of the workouts you have missed this week.

Great work today by Alan, Chris, Karen and Pete!!!

Photo: Good luck to Ryan running the Birmingham Half Marathon tommorrow. His 2nd Race in 8 days!!! Last Sunday he did the Cardiff Half Marathon in 1hour 52 mins, a Personal Best!!!

Finished in 1 hour 55 mins, loads more hills in Wales!!!

86 Bupee’s today!!!

Workout 1

‘GRACE’ 30 Clean & Jerks for Time (Target 60kg)

Workout 2

5 Rounds For Time:

400m Run or 40 Squats

Then 40 Press-ups

Workout 3

100 Knees to Elbows, working on technique, not timed.

Photo: Chris and Louise during ‘GRACE’

Ryan Clarke: (No:1) 40kg 7:16 (No:2) 25:50 Chose 400m Run

Chris Lawley: (No:1) 30kg 6:25 (No:2) 21:13 Chose 400m Run

Louise Francis: (No:1) 25kg 7:53 (No:2) 21:13 Chose 400m Run

Photo: Liz going heavier!!! Pete praying!!! Alan & Steve Cracking on!!!

Alan Francis: (No:1) 37.5kg 8:09 (No:2) 15:22 Chose 40 Squats

Steve Lloyd: (No:1) 35kg 7:59 (No:2) 17:30 Chose 40 Squats

Lee Dunn: (No:1) 30kg 4:10 (No:2) 16:40 Chose 40 Squats

Carrie Turner: (No:1) 22.5kg 6:59 (No:2) 19:39 Chose 40 Squats

Liz Danks: (No:1) 27.5kg 5:43 (No:2) 16:04 Chose 40 Squats

Pete Jones: (No:1) 40kg 9:17 (No:2) 17:03 Chose 40 Squats

Photo: Liz, Alan, Lee, Steve (thinks he’s a Ninja!!!) & Carrie getting their KNEES UP!!!

A quick note to everyone training at CrossFit Wyre Forest:

You are all improving incredibly well, the progress in the last 6 months has been fantastic!!!

You are all a lot stronger than you think!!! I want you all to have the confidence to go heavier on every exercise. You’ve got the technique and you’ve got the ability. But most of all you all have the right attitude and the heart!!!

Thanks for the effort.

Phil

SO KICK SOME ARSE!!!

10 Rounds For Time of:

12 Pull-ups & 12 Burpee’s

Or For Time:

60 Burpee Pull-ups & 60 Burpee Knees to Elbows!!!

Photo: Mandy & Louise Round 3

Charley H: 10 Rounds (Trx Row) 28:00

Mandy Williams: 10 Rounds (Green Band) 32:44

Chris Pain: 10 Rounds (Blue Band) 23:21

Lou Francis: 10 Rounds (Blue Band + a few Full) 25:00

Terry Francis: 10 Rounds (Green Band) 34:36

Julie Bowling: 10 Rounds (Blue Band) 26:34

Paul Kealy: 60 & 60 (Full) 29:57

Ryan Clarke: 60 & 60 (Full) 35:17

Photo: Paul, Julie & Ryan Chest to Bar!!!

83 Burpee’s Today !!! Nearly There!!!

Workout Number 1

10 Rounds for Time of:

12 Press-ups & 12 Sit-ups

Or For Time:

120 Press-ups & 120 Sit-ups

Workout Number 2

Maximum Rounds in 20 Minutes of:

Thruster x 5 Reps

Hang Power Clean x 7 Reps

Sumo Deadlift High Pull x 10 Reps

Target weight is 60kg for all lifts

Photo: Dave, Steve and Graham 2nd Round of Press-ups.

Carrie Turner: No 1: 120 of each 15:09, No 2: 6 Rounds & 8 SDLHP (20kg)

Liz Danks: No 1: 120 of each 11:19, No 2: 7 Rounds (25kg)

Kate Till: No 1: 120 of each 16:28, No 2: 6 Rounds(22.5kg)

Photo: Carrie & Kate Seriously Focused!!!

Steve Lloyd: No 1: 10 Rounds 12:47, No 2: 6 Rounds & 7 Cleans (30kg)

Dave Atherton: No 1: 10 Rounds 12:37, No 2: 5 Rounds (35kg)

Graham Carless: No 1: 10 Rounds 12:47, No 2: 6 Rounds (35kg)

Photo: Round 3 Starting to kick in!!!

82 Burpee’s today!!!

For Time:

Start with an 800m Run

Then 21-15-9 Reps of:

Air Squats, Burpee’s, Knees to Elbows

Finish with an 800m Run

Photo: Alan & Pete, Knees to Elbows.

Louise Francis: 22:02

Ryan Clarke: 21:20

Photo: Extra Kettlebell work.

Alan Francis: 18:47

Pete Jones: 18:59

Liz Danks: 16:17

Carrie Turner: 23:31

Steve Lloyd: 18:44

Lee Dunn: 17:17

Photo: Carrie & Lee Knees to Elbows, Steve Nose to Elbow!!!

Photo: Carrie, Steve & Lee American Kb Swings.

78 Burpees today!!! Come on nearly there!!!

For Time:

Run 400m, 9 x Thrusters (60kg max), 9 x  Chest to Bar Pull-ups!!!

Run 400m, 15 x Thrusters, 15 x Pull-ups.

Run 400m, 21 x Thrusters, 21 x Pull-ups.

Photo: Louise getting deeper Thrusters!!!

Lou Francis: 19:54 (20kg Bar, Blue band) Much better on Thrusters!!!

Chris Pain: 16:15 (35kg Bar, Blue band) Great Pull-ups, Chest to Bar!!!

Andy Pryce: 20:32 (20kg Bar, Green band) Deeper Squats & Thrusters, Well Done!!!

Charley H: 19:12 (7.5kg Db’s, Green band) Finishing workouts, Superb!!!

Photo: Ryan & Chris aiming for Chest to Bar Pull-ups!!!

Ryan Clarke: 24:24 (40kg Bar, Full Pull-up) Great strength!!!

Karen Simmonds: 17:12 (25kg Bar, Blue band) Time to go Heavy!!!

Terry Francis: 22:44 (25kg Bar, Green band) Very Good, fast time!!!

Chris Lawley: 22:17 (35kg Bar, Full Pull-up) It’s Time to Kip!!!

Alan Francis: 23:10 (35kg Bar, Full Pull-up) Nearly injury free!!!

Photo: Paul & Julie digging deep!!!

Julie Bowling: 21:40 (27.5kg Bar, Blue band) Great Thrusters!!!

Paul Kealey: 20:39 (40kg Bar, Full Pull-up) Very good Pull-ups!!!

76 Burpees today!!!

For Time:

Medicine Ball Cleans 10, 20, 30, 40, 50 Reps

to

Sit-ups 50, 40, 30, 20, 10 Reps

Do 10 x Med Ball Cleans & 50 x Sit-ups, then 20 x Med Ball & 40 x Sit-ups etc.

Dave Atherton: (10kg) 21:10

Carrie Turner: (5kg) 21:06

Kate Till: (5kg) 18:33

Liz Danks: (10kg) 20:02

Steve Lloyd: (10kg) 20:04

Sharon Cox: (5kg) 22:52

Graham Carless: (10kg) 24:03

75 Burpee’s today!!!

7 Rounds for time of:

35kg Shoulder Press x 21 Reps

Back Extensions x 21 Reps

Photo: Chris feeling ‘The Pain’

Charley Hestletine: 23:37 (5kg Dumbells) Great work, getting stronger.

Chris Pain: 34:12 (35kg Bar) Good Shoulder Press, much stronger.

Mandy Williams: 31:10 (25kg Bar) Very good, again much better!!!

Ryan Clarke: 28:21 (25kg Bar) Good work, getting better every session.

Jo Cartwright: 12:38 (5kg Dumbells) Great work, time to add more weight!!!

Lou Roper: Modified ‘Michael’ 23:41 (Row instead of run) No worries, well done.

74 Burpee’s today!!!

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