‘ANGIE’ For Time:

100 Pull-ups

100 Press-ups

100 Sit-ups

100 Squats

Photo: Pete, Joe & Steve just before the blisters stared!!!

Pete Jones: 29:03

Steve Lloyd: 29:47

Joe Pearson: 26:48

Jack Brierley: 23:40 Personal Best Time!!!

Liz Danks: 32:43

Graham Carless: 28:25

Charlie H Trx) 31:25

Photo: Lee working on his Pull-ups

Max Rounds in 20 Mins of:

42.5kg Thruster x 5 Reps

42.5kg Hang Power Clean x 7 Reps

42.5kg SDLHP x 10 Reps

Joe Pearson: (30kg) 7 Rounds + 5 Thrusters

Pete Jones: (30kg) 9 Rounds

Mandy Williams: (20kg) 6 Rounds + 5 Thrusters

Photo: Pete Joe & a bit of Charlie.

‘MICHAEL’ 3 Rounds For Time of:

Run 800m/Row 1000m

50 Back Extensions

50 Sit-ups

Steve Lloyd: (Row) 27:40

Lee Dunn: (Run) 24:50

Photo: Steve on Round 2 of ‘Michael’

‘FRAN’

21-15-9 Reps For Time of:

Thrusters (M 42.5kg/F 35kg)

Pull-ups

Photo: Kate’s first round of Thrusters

Graham Carless: 10:59 (42.5kg/Full)

Pete Jones: 13:36 (40kg/Full)

Dave Atherton: 16:06 (40kg/Full)

Kate Till: 12:36 (20kg/Green Band)

Steve Lloyd: 12:57 (40kg/Full)

Jack Brierley: 8:18 (42.5kg/Full)

Photo: Louise getting great encouragement from Pete!!! As usual!!!

‘KAREN’ for time:

150 Wall Ball Shots (M 10kg/F 5kg Med Ball)

Graham Carless: 15:56 (10kg)

Alan Francis: 7:38 (5kg)

Louise Francis: 7:50 (5kg)

Pete Jones: 10:23 (10kg)

Dave Atherton: 9:54 (10kg)

Steve Lloyd: 15:12 (10kg)

Photo: Extra Christmas calories burnt off!!!

WorkOut 1

For Time:

50 Pull-ups, 50 Kettlebell Swings (16kg), 50 walking Lunges, 50 Knees to Elbow’s, 50 Push Press (20kg bar), 50 Back Extensions, 50 Wall Ball Shots, 50 Burpee’s, 50 Double Unders.

Liz Danks: 38:55 As Rx’d

Chris Lawley: 40:35 As Rx’d

Pete Jones: 40:25 As Rx’d

WorkOut 2

‘CINDY’ Max Rounds in 20 minutes of:

5 Pull-ups

10 Press-ups

15 Squats

Photo: 10 mins into ‘CINDY’ and looking strong!!!

Leoni Munslow: 9 Rounds (Full)

Jack Brierley: 17 Rounds (Full)

Carrie Turner: 7 Rounds (Blue Band)

Sharon Cox: 8 Rounds (Green Band)

Photo: Graham, Dave, Liz, Julie & a bit of Kate after 5 mins of ‘CINDY’

Pete Jones: 13 Rounds (Full)

Graham Carless: 14 Rounds (Full)

Liz Danks: 16 Rounds (Full)

Dave Atherton: 11 Rounds (Full)

Julie Bowling: 20 Rounds (Blue Band)

Kate Till: 8 Rounds (Green Band)

Photo: 10 Seconds after ‘CINDY’. You just have to laugh!!!

WorkOut 3

Kipping & Kettlebell Workshop:

Photo: Steve will get that chin over the bar!!! 6 Kipping Pull-ups in a row!!! Superb!!!

1/ Work on Kipping Pull-ups.

2/ Work on 2 & 1 Arm Kettlebell Swings, 1 Arm Kettlebell Thrusters & Turkish Get-up.

Photo: Steve, Carrie & Leoni (welcome), getting to grips with Kettlebells!!!

15,217 Press-ups so far!!! Target is 25,000!!!

Complete 2 Rounds of:

Maximum Knees to Elbows in 2 Minutes

Tabata Squats

Maximum Box Jumps in 2 Minutes

After 2 Rounds, rest 2 minutes and repeat for a total of 3 cycles!!!

Score highest reps for each exercise.

Ryan Clarke: Knees to elbows 21, Tabata Squats 13, Box Jumps 45

Julie Bowling: Knees to elbows 32, Tabata Squats 14, Box Jumps 49

Paul Kealy: Knees to elbows 33, Tabata Squats 14, Box Jumps 70

Jack Brierley: Knees to elbows 37, Tabata Squats 11, Box Jumps 60

Chris Lawley: Sit-ups 54, Tabata Squats 14, Box Jumps 48

All agreed, this was the hardest workout done so far at CrossFit Wyre Forest!!!

Photo: Jack, Paul, Chris, Ryan & Julie all Speechless!!!

12,277 Press-ups done so far!!!

‘BLACKJACK’ (Courtesy of CrossFit San Diego)

For Time:

20 Press-ups & 1 Sit-up

19 Press-ups & 2 Sit-ups

18 Press-ups & 3 Sit-ups

Continue sequence untill you finish on:

3 Press-ups & 18 Sit-ups

2 Press-ups & 19 Sit-ups

1 Press-ups & 20 Sit-ups

Photo: Carrie, Steve, Graham & Dave’s Legs on Round 3!!!

Liz Danks: 14:02

Carrie Turner: 24:22 (3/4 Press-up)

Sharon Cox: 22:00 (3/4 Press-up)

Steve Lloyd: 20:04

Dave Atherton: 20:23

Graham Carless: 24:03

5 Rounds for Time of:

125 Deadlift x 5 Reps

10 Burpee’s

Chris Pain: 9:11 (95kg Bar)

Jack Brierley: 10:13 (115kg Bar)

Helen O: 7:40 (20kg Kettlebell)

‘NASTY GIRLS’
3 Rounds for Time of:

50 x Squats

7 x Muscle-ups or 7 Rope Climbs as high as you can

60kg Hang Power Clean x 10 Reps

Photo: Chris & Pete looking good on Round 1

Chris Lawley: 21:58 (Rope Climbs, 40kg)

Pete Jones: 22:23 (Rope Climbs, 40kg)

Jack Brierley: 21:43 (Muscle-ups, 60kg)

Photo: Chris & Pete, Hanging on for Dear Life on Round 3!!!

5994 Press-ups done towards the target of 25,000 by Christmas Day!!!

LET’S GET A SHIFT ON!!! OR THAT’S A LOT OF PRESS-UPS, CHRISTMAS WEEK!!!

3 Rounds for Time of:

24 inch (10 step blocks) Box Jump x 50 Reps

85kg Dead Lift x 21 Reps

Pull-ups x 30 Reps

Photo: Mandy, Lou & Chris, Strong Deadlifts!!!

Chris Lawley: 42:32 (10 blocks, 60kg, Full)

Louise Francis: 46:52 (7 blocks, 40kg, Full)

Mandy Williams: 43:12 (5 blocks, 50kg, Green Band)

Liz Danks: 38:20 (7 blocks, 50kg, Full)

Lee Dunn: 35:08 (8 blocks, 50kg, Blue Band)

Ryan Clarke: 35:37 (8 blocks, 70kg, Full)

Pete Jones: 36:20 (7 blocks, 60kg, Full)

Photo: Lee, Liz & Pete Getting the Technique !!!

Bonus Photo: Cotton Eyed Joe & Pineapple Head do Box Jumps!!!

Complete as many rounds in 20 minutes as you can of:

30/20kg Thruster x 10 reps

10 x Pull-ups

Photo: Ryan & Louise on Round 4.

Ryan Clarke: 7 Rounds (Full & 30kg)

Louise Francis: 7 Rounds + 10 Thrusters + 1 Pull-up!!! (Full & 20kg)

Photo’s: Mandy & Kate very proud of their first CrossFit hand damage!!! If you look really closely you can see a teeny weeny bit of top layer skin that has come away!!! HARDCORE!!!

Workout 1

Maximum Rounds in 20 Minutes of:

15 Pull-ups, 15 Ring or Trx Press-ups, 15 Back Extensions, 15 Sit-ups

Photo: Mandy on Trx Press-ups.

Mandy Williams: 5 Rounds + 5 Pull-ups ( Green Band, Trx)

Chris Pain: 7 Rounds ( Full, Rings) Let’s get the chin over the bar mate, keep going!!!

Graham Carless: 4 Rounds + 10 Press-ups ( Full, Rings)

Paul Kealy: 4 Rounds + 15 Press-ups ( Full, Trx)

Photo: Graham & Paul taking things very seriously!!!

Workout 2

‘ANNIE’

For Time: 50-40-30-20 and 10 Rep Rounds of:

Double Unders (sub Tuck-Jumps or Skipping, but double skipping numbers)

Sit-ups

Photo: Liz hitting good Double Unders!!!

Jack Brierley: 9:26 (Tuck-Jumps)

Carrie Turner: 10:45 (Double Skipping)

Liz Danks: 13:26 (Double Unders)

Kate Till: 12:49 (Double Skipping)

Photo: Tuesday nights Team: Jack, Paul, Graham, Kate, Liz, Steve & Carrie,

Workout 3

100 Knees to Elbows for Time:

Photo: Kate, Liz & Carrie demonstrating the 3 stages of Knees to Elbows!!!

Mandy Williams: 13:30

Chris Pain: 8:35

Carrie Turner: 16:20

Liz Danks: 11:18

Kate Till: 17:35

THE GYM HAS DONE 5224 PRESS-UPS TOWARDS OUR TARGET OF 25,000 BY XMAS DAY!!! WELLL DONE GUY’S, KEEP GOING!!!

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