1/‘NICOLE’

Maximum Rounds in 20 Minutes of:

Run 400m (sub 40 Box Jumps)

Maximum Rep Pull-ups (record Reps for each set)

2/ ‘KAREN’

For Time:

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

Photo: Jack practicing his Up-side Down Ballet!!!

Ryan Clarke: (Nicole) 21, 17, 13, 15, 15 (Karen) 12:58, 10kg

Graham Carless: (Nicole) 12, 9, 9, 7, 9, 6

Louise Francis: (Nicole) 12, 12, 9, 10, Run (Karen) 7:59, 5kg

Mandy Williams: (Nicole) 6, 7, 8, 7, Run (Karen) 10:45, 5kg

Jack Brierley: (Nicole) 22, 18, 15, 15, 15

Photo: Pete, Ryan, Lee, Steve & Liz all with 10kg Med Ballls!!!

Carrie Turner: (Nicole) 3, 3, 3, 4, 5, 5, Box Jump (Karen) 9:38, 5kg

Steve Lloyd: (Nicole) 10, 8, 8, 7, 11, 10, 9, 3, Box Jump (Karen) 11:14, 10kg

Pete Jones: (Nicole) 10, 10, 8, 8, 7, 6, Run (Karen) 10:14, 10kg

Alan Francis: (Nicole) 10, 10, 11, 9, 9, 9, 9, 7, 10, Box Jump (Karen) 9:28, 10+5 kg

Lee Dunn: (Nicole) 4, 7, 5, 6, 8, 5, Run (Karen) 11:57, 10kg

Liz Danks: (Nicole) 7, 9, 9, 8, 9, 9, Run (Karen) 13:10, 10kg

Photo: Liz Realising ‘Karen’ with 10kg is a tiny bit harder than 5kg!!!

1/ THRUSTERS: 1-1-1-1-1-1-1

Max weight for 1 Rep seven times, rest as much as needed between Reps

Chris Pain: 50kg

Dave Atherton: 60kg

Louise Francis: 32.5kg

Mandy Williams: 42.5kg

Julie Bowling: 37.5kg

Ryan Clarke: 67.5kg

Jack Brierley: 67.5kg

Paul Kealey: 75kg

Photo: Mandy on Kettlebell Swings, Louise on Thrusters.

2/ Max Rounds in 20 Minutes of:

5 x Left Arm Kettlebell Thrusters

5 x Right Arm Kettlebell Thrusters

10 Pull-ups

15 x Kettlbell Swings

Choose The Heaviest Kettlebell You Can Manage!!!

Chris Pain: 9 Rounds (20kg Kettlebell)

Dave Atherton: 6 Rounds (20kg Kettlebell)

Louise Francis: 7 Rounds (8kg Kettlebell, Full & Blue Band)

Mandy Williams: 6 Rounds (12kg Kettlebell, Green Band)

Chris Lawley: 7 Rounds (20kg Kettlebell)

Alan Francis: 5 Rounds (sub 30kg Barbell Thrusters)

Linda Tidbury: 4 Rounds (4+8kg Kettlebells, Ring Row)

Charley H: 7 Rounds (10kg Kettlebell, Trx Row)

Karen Simmonds: 5 Rounds (12kg Kettlebell)

Sharon Cox: 5 Rounds (6kg Kettlebell)

Photo: Linda, Sharon, Charley, Karen, Alan all working hard!!! Chris Feeling the pain!!!

‘BARBARA’

Five Rounds for Time of:

20 Pull-ups

30 Press-ups

40 Sit-ups

50 Squats

Rest exactly 3 minutes between rounds. Record time for each round.

Photo: Louise & Mandy keeping good form on round 3.

Louise Francis: 6:56/9:45/9:06/8:22 (Full & Blue Band)

Mandy Williams: 6:34/7:56/8:39/8:07 (Green Band)

Carrie Turner: 6:43/6:56/7:34/7:33 (Green Band)

Chris Pain: 4:41/4:47/4:29/4:37/4:37

Steve Lloyd: 4:36/5:37/6:05/6:04/5:09

Liz Danks: 4:44/4:51/5:20/5:45/5:15

Photo: Steve & Liz showing determination, Carrie enjoying her 3 minute rest!!!

‘HELEN’

3 Rounds for Time of:

Run 400m

24kg KettleBell Swing x 21 Reps

12 Pull-ups

Pete Jones: 16:44 (24kg KB)

Carrie Turner: 19:25 (12kg KB, Green Band)

Steve Lloyd: 16:21 (24kg KB)

Liz Danks: 12:14 (12kg KB)

Louise Francis: 16:37 (8kg KB, Blue Band)

Jack Brierley: 13:04 (24kg KB)

Mandy Williams: 17:50 (12kg KB, Green Band)

Ryan Clarke: 15:08 (24kg KB)

Helen O: 13:12 (12kg KB, Green Band)

ATHLETE OF THE WEEK!!! Julie Bowling for hitting Body Weight Pull-ups!!!

For Time:

100 Squats, 40kg Push Press x 21 Reps, 15 Pull-ups

75 Squats, 40kg Push Press x 18 Reps, 12 Pull-ups

50 Squats, 40kg Push Press x 15 Reps, 9 Pull-ups

Photo: Dave, Steve, Kate & Carrie attacking Round 2.

Dave Atherton: 24:31 (40kg)

Graham Carless: 16:13 (40kg)

Steve Lloyd: 20:52 (40kg)

Carrie Turner: 23:26 (5kg Db’s, Green Band)

Kate Till: 25:45 (20kg Bar, Green Band)

Chris Pain: 14:40 (40kg Blue Band)

Photo: Charlie praying for help to finish her Pull-ups like Chris, Karen & Sharon!!!

Sharon Cox: 24:30 (5kg Db’s, Blue Band)

Charley H: 19:09 (4kg Kb’s, Green Band)

Karen Simmonds: 23:00 (30kg)

Chris Lawley: 20:18 (40kg)

Terry Francis: 23:00 (7.5kg Db’s, Trx)

Photo: Julie bracing for the next 30kg Push Press & Andy getting over the bar!!!

Julie Bowling: 24:21 (30kg, Full & Blue Band Pull-ups) First Full Kipping Pull-ups Tonight!!!

Paul Kealey: 16:39 (40kg)

Ryan Clarke: 17:00 (40kg)

Andy Price: 19:56 (35kg)

Photo: Julie, Ryan & Paul practicing Kettlebell Thrusters (great faces!!!).

For Time:

Round 1

10 Weighted Sit-ups (10/5kg) or GHD

10 Back Extensions or 20kg Bar Good Mornings

30 Thrusters 42.5kg

50 Pull-ups

Round 2: As above but 30, 30. 20, 35 Reps

Round 3: As above but 50, 50. 10, 20 Reps

Photo: Chris & Ryan contemplating Round 2!!!

Chris Lawley: 41:45 (Sit-up 10kg, Thruster 37.5kg)

Ryan Clarke: 45:09 (Sit-up 10kg, Thruster 42.5kg)

Steve Lloyd: 42:50 (Sit-up 10kg, Thruster 40kg)

Pete Jones: 42:15 (Sit-up 10kg, Thruster 40kg)

Jack Brierley: 37:40 (GHD, Sub Hang Squat Clean 42.5kg)

Carrie Turner: 45:15 (Sit-up 5kg, Thruster 5kg Db’s, Blue Band)

Helen O: 31:43 (Sit-up 5kg, Thruster 5kg Db’s, Green band)

Photo: Jack, Steve & Pete Enjoying Round1

Photo: A special mention for Carrie , who excelled at weighted Sit-ups whilst on the phone organising a Chinese Meal out with friends!!!

Body Weight ‘Fran’

For Time: 21-15-9 Reps of:

Pull-ups

Burpee’s

Photo: Chris, Paul, Ryan & Charlie Firing out the Burpee’s!!!

Alan Francis: 10:06

Karen Simmonds: 13:44

Terry Francis: 13:50 (sub Trx Row & Burpee’s)

Chris Pain: 8:18 (sub Pull-ups & 20kg KB Swing)

Sharon Cox: 13:29 (Blue Band)

Ryan Clarke: 9:53

Chris Lawley: 9:54

Andy Price: 9:42 (Blue Band)

Julie Bowling: 9:42 (Blue Band)

Charley H: 10:58 (Green Band)

Paul Kealey: 7:38

Photo: Great Pull-ups!!!

For Time:

70 kg Power Clean x 15 Reps & 30 Ring Dips

70 kg Power Clean x 12 Reps & 24 Ring Dips

70 kg Power Clean x 9 Reps & 18 Ring Dips

70 kg Power Clean x 6 Reps & 12 Ring Dips

70 kg Power Clean x 3 Reps & 6 Ring Dips

Substitute For Ring Dips, 2 or 3 Press-ups for 1 Ring Dip.

Photo: Jack & Graham enjoying the rings!!!

Carrie Turner: 17:00 (20kg Bar, sub 2 Press-ups for 1 Dip)

Steve Lloyd: 21:14 (40kg Bar, sub 3 Press-ups for 1 Dip)

Dave Atherton: 21:18 (50kg Bar, sub 3 Press-ups for 1 Dip)

Kate Till: 21:44 (25kg Bar, sub 2 Press-ups for 1 Dip)

Jack Brierley: 20:42 (65kg Bar, Dips)

Graham Carless: 22:55 (60kg Bar, Dips)

Photo: Everyone’s technique is improving!!!

For Time 30, 25, 20, 15, 10, 5 Rounds of:

Virtual Shoveling

Pull-ups

Photo: Jack & Mandy get to grips with Virtual Shoveling.

Mandy Williams: 32:59 (25kg Bar)

Chrisa Pain: 23:43 (40kg Bar)

Jack Brierley: 26:37 (40kg Bar)

For Time:

Round 1

Run 100m, 20 Press-ups, 5 Burpee’s, 15 Clap Press-ups, 5 Burpee’s, 10 Chest Slap Press-ups, 5 Burpee’s, 5 Finger Tip Press-ups.

Round 2

Run 100m, 15 Press-ups, 5 Burpee’s, 10 Clap Press-ups, 5 Burpee’s, 10 Chest Slap Press-ups, 5 Burpee’s, 5 Finger Tip Press-ups.

Round 3

Run 100m, 10 Press-ups, 5 Burpee’s, 10 Clap Press-ups, 5 Burpee’s, 10 Chest Slap Press-ups, 5 Burpee’s, 5 Finger Tip Press-ups.

Photo: Pete in mid air!!! Jack collapsed & Chris resting!!!

Chris Lawley: 19:50

Jack Brierley: 15:54

Pete Jones: 20:09

Andy Price: 18:09

Alan Francis: 18:03

Photo: Pete landing, Alan joining in & Chris still resting!!!

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