‘CINDY’

Max Rounds in 20 Minutes of:

5 Pull-ups

10 Press-ups

15 Squats

Photo: Amy, Viki, Dave & Louise 15 Mins into ‘Cindy’

Andy Price: 19 Rounds + 10 Squats (Blue Band)

Gav Barnett: 11 Rounds (Green Band)

Viki Bayliss: 15 Rounds + 3 Squats (Ring Row, Incline Press-up)

Dave Bayliss: 11 Rounds (Green Band)

Lou Francis: 12 Rounds (8 Full & 4 Blue Band)

Amy Waring: 15 Rounds + 13 Squats (Ring Row, Full & 3/4 Press-ups)

Paul Bailey: 11 Rounds + 10 Press-ups (Welcome guys, good work)

Chris Lawley: 17 Rounds

Charley H: 12 Rounds + 8 Squats (Green Band, 3/4 Press-up)

Sharon Cox: 9 Rounds + 2 Squats (Blue Band, 3/4 Press-up)

Paul Kealey: 14 Rounds + 5 Pull-ups (after Grace)

Mandy Williams: 10 Rounds + 3 Squats (Blue Band)

Carrie Turner: 8 Rounds + 5 Press-ups (Blue Band, Incline Press-up)

Steve Lloyd: 14 Rounds + 5 Pull-ups

Ryan Clarke: 13 Rounds

Jodie Willets: 9 Rounds + 4 Pull-ups (Green Band)

Chris Pain: 16 Rounds + 4 Pull-ups

Photo: Paul & Julie 5 mins into ‘Grace’, Andy 10 mins into ‘Cindy’.

‘GRACE’

For Time:

60kg Clean & Jerk x 30 Reps

Paul Kealey: 8:01 (60kg)

Julie Bowling: 10:40 (32.5kg)

Linda Tidbury: 2:42 (5kg Dumbells)

Mandy Williams: 11:02 (35kg)

Chris Pain: 6:02 (50kg)

Carrie Turner: 17:04 (20kg) Excellent Work!!!

Steve Lloyd: 11:36 (50kg)

Louise Francis: 13:53 (30kg)

Photo: Athlete of the Month (Feb): Louise Francis

10 months ago Lou couldn’t lift a 20kg bar above her head!!!

Today: 30 Excellent 30kg Clean & Jerks in 13:53!!!

WorkOut 1

‘JOSHIE’

3 Rounds for Time of:

17.5kg Dumbell Snatch Left Arm x 21 Reps (sub Db Clean & Press)

21 x ‘L’ Pull-ups (sub Tuck Pull-up, Ring/Trx Row)

17.5kg Dumbell Snatch Right Arm x 21 Reps

21 x ‘L’ Pull-ups

Photo: Jack Doing Strange Things!!!

Jodie Willets: 35:26 (5kg Db C&J, Tuck Blue & Green Band)

Pete Jones: 36:31 (12.5kg Db Snatch, Tuck Blue Band)

Mandy Williams: 33:22 (10kg Db C&J, Tuck Blue & Green Band)

Chris Lawley: 35:09 (10kg Db C&J, Tuck Full)

Charley H: 28:40 (5kg Db C&J, Ring Row)

Karen Simmonds: 37:34 (7.5kg Db C&J, Tuck Full & Blue Band)

Linda Tidbury: 22:00 (5kg Db C&J, Ring Row)

Daffyd Miller: 27:45 (2.5kg Db C&J, Ring Row)

Kate Till: 24:28 (7.5kg Db Thruster, Trx Row)

WorkOut 2

FOR TIME:

Row 500m/Run 400m

52.5kg Push Press x 21 Reps

Row 500m/Run 400m

52.5kg Push Press x 18 Reps

Row 500m/Run 400m

52.5kg Push Press x 15 Reps

Row 500m/Run 400m

52.5kg Push Press x 12 Reps

Photo: Liz Doing Really Strange Things!!!

Chris Pain: 18:10 (42.5kg Bar, Run)

Helen O: 17:12 (5kg Dumbells, Row)

Jack Brierley: 19:52 (50kg Bar, Run & Row)

Dave Atherton: 22:38 (42.5kg Bar, Row)

7 Rounds for Time of:

42.5kg SDLHP x 10 Reps (Bar or KettleBell)

10 Ring Dips

Chris Lawley: 14:58 (42.5kg Bar, assisted Dip)

Mandy Williams: 17:26 (30kg Bar, assisted Dip)

Julie Bowling: 13:08 (32kg KettleBell, assisted Dip)

Karen Simmonds: 11:43 (32kg KettleBell, assisted Dip)

Elliot Simmonds: 10:16 (20kg KettleBell, assisted Dip)

Helen O: 9:32 (16kg KettleBell, Ring Press-up)

Photo: Chris showing True Grit & Determination!!! Or is it John Locke???

Steve Lloyd: 16:35 (42.5kg Bar, assisted Dip)

Kate Till: 14:18 (20kg KettleBell, Ring Press-up)

Liz Danks: 8:49 (28kg KettleBell, Ring Press-up)

Carrie Turner: 17:54 (16kg KettleBell, Ring Press-up)

3 Rounds for Time of:

Row 500m

21 Burpee’s or Burpee Pull-ups

Run 400m (sub 40 Squats)

Chris Pain: 20:15 (Burpees)

Graham Carless: 31:29 (Burpee Pull-ups)

Elliot Simmonds: 18:38 (Burpee’s)

Andy Price: 19:30 (Burpee’s)

Photo: Iain & Adam’s first visit. Straight in & Flat out!!! Great work.

Iain Wilkie: 17:32 (Burpee’s)

Adam Coniff: 16:38 (Burpee’s)

Carrie Turner: 21:30 (Burpee’s, 40 Squats)

Viki Bayliss: 21:18 (Burpee’s, 40 Squats)

Dave Bayliss: 20:12 (Burpee’s)

Helen O: 18:57 (Burpee’s)

Photo: Kate, Gra, Carrie & Steve all on different workouts. Great Kip Gra!!!

For Time:

30 Ring Press-ups

40 Pull-ups (sub Ring Row)

50 KettleBell Swings 24kg

60 Sit-ups

70 Burpee’s

Photo:Matt, Jack, Caz, Karen, Julie & Dafydd

Jodie Willets: 36:48 (12kg KettleBell, Green Band, De-cline Press-ups)

Matt Harris: 22:26 (16kg KettleBell, Ring Row, Ring Press-ups)

Caz Glass: 22:38 (10kg KettleBell, Ring Row, Ring Press-ups)

Julie Bowling: 16:24 (24kg KettleBell, Ring Row, Ring Press-ups)

Karen Simmonds: 17:20 (24kg KettleBell, Ring Row, Ring Press-ups)

Andy Price: 19:11 (16kg KettleBell, Ring Row, Ring Press-ups)

Elliot Simmonds: Completed, Not for Time (16kg KettleBell, Ring Row, Ring Press-ups)

Lisa Marshall: Completed, Not for Time (10kg KettleBell, Ring Row, Ring Press-ups)

Dafydd Miller: Completed, Not for Time (8kg KettleBell, Ring Row, Press-ups)

Linda Tidbury: Completed, Not for Time (12kg KettleBell, Ring Row, Ring Press-ups)

Photo: Liz, Steve, Kate & Gra, 5 minutes in.

Carrie Turner: 26:26 (12kg KettleBell, Ring Row, Ring Press-ups)

Steve Lloyd: 19:41 (24kg KettleBell, Ring Row, Ring Press-ups)

Liz Danks: 14:55 (24kg KettleBell, Ring Row, Ring Press-ups)

Photo: Elliot, Ryan & Mandy

Mandy Williams: 27:14 (20kg KettleBell, Green Band Pull-up, Ring Press-ups)

Iain Wilkie: 15:09 (16kg KettleBell, Ring Row, Ring Press-ups)

Adam Coniff: 12:50 (16kg KettleBell, 20 Pull-ups/20Ring Row, Ring Press-ups)

Vicki Bayliss: 19:40 (12kg KettleBell, Ring Row, Ring Press-ups)

Dave Bayliss: 18:50 (20kg KettleBell, Ring Row, Ring Press-ups)

Charley H: 24:10 (12kg KettleBell, Ring Row, Ring Press-ups)

Helen O: 16:07 (12kg KettleBell, Ring Row, Ring Press-ups)

Gavin Barnett: 29:49 (12kg KettleBell, Ring Row, Ring Press-ups)

Ian Thomas: 18:56 (16kg KettleBell, Ring Row, Ring Press-ups) Yes He’s Back!!!

Photo: Ian Looking Strong With KB Swings. Jack Just Looking at His Muscle’s!!!

For Time:

21-18-15-12-9 Reps of:

Deadlift

Hang Power Clean

Front Squat

Push Press

Men use a 42.5kg Bar, Ladies 30kg Bar for all lifts.

(21 Deadlifts, then 21 Hang Power Cleans etc…)

Photo: Paul on 12 Front Squats

Paul Kealey: 33:00 (42.5kg Bar)

Chris Lawley: 41:10 (42.5kg Bar)

Karen Simmonds: 34:05 (30kg Bar)

Photo: He’s at it again!!! Go on John!!!! I mean Chris, sorry.

Liz Danks: 44:59 (30kg Bar)

Steve Lloyd: 44:56 (42.5kg Bar)

Mandy Williams: 39:38 (30kg Bar)

Photo: Liz & Steve 18 Reps.

Max Rounds in 20 minutes of:

1 x Pistol (one each leg)

2 x Knees to Elbows

3 x Burpee Pull-ups

4 x Wall Ball Shots

5 x Box Jumps

6 x Walking Lunges

7 x Kettle Bell Swings ( Max Weight Possible)

8 x Press-ups

9 x Sit-ups

10 x Medicine Ball Cleans (5/10kg)

11 x Kettle Bell SDLHP

12 x Ketttlebell Thrusters (Hold 1 Kettlebell with both hands)

Use the same kettlebell for all KB exercises.

Photo: Matt, Caz, Jack, Andy, Alan & Pete 10 minutes in!!!

Alan Francis: (20kg Kb,10kg Ball) 3 Rounds + 3 Thrusters

Andy Price: (16kg Kb, 10kg Ball) 3 Rounds + 5 Box Jumps

Pete Jones: (20kg Kb, 10kg Ball) 3 Rounds + 4 Sit-ups

Jack Brierley: (24kg Kb, 10kg Ball) 4 Rounds + 3 Burpee Pull-ups

Matt Harris: (12kg Kb, 5kg Ball) 3 Rounds + 5 Burpees

Caz Glass: (8kg Kg, 5kg Ball) 3 Rounds + 3 Burpees

Photo: Dave, Mandy & Lou, KettleBell Thrusters & SDLHP

Lou Francis: (16kg Kb, 5kg Ball) 3 Rounds + 7 Med Ball Cleans

Mandy Williams: (16kg Kb, 5kg Ball) 3 Rounds + 8 Press-ups

Dave Bayliss: (20kg Kb, 5kg Ball) 3 Rounds + 2 Kb Swings

Photo: Lee, Steve & Linda on Round 2

Lee Dunn: (20kg Kb, 10kg Ball) 3 Rounds + 4 Lunges

Liz Danks: (20kg Kb, 10kg Ball) 4 Rounds + 2 Knees to Elbows

Steve Lloyd: (24kg Kb,10kg Ball) 3 Rounds + 6 Thrusters

Carrie Turner: (12kg Kb,5kg Ball) 2 Rounds + 3 SDLHP

Photo: 1 Minute left!!!

For Time:

45 Double Unders (sub 200 skips)

45 Full Squat Cleans 60kg (sub Medicine Ball Cleans)

45 Ring Dips (sub Ring Press-ups)

45 Double Unders (sub 200 skips)

Photo: Chris, Dave, Viki & Mandy realising what they have started!!!

Lou Francis: 13:13 (10kg Med Ball, Ring Press-up, Skip)

Mandy Williams: 14:10 (10kg Med Ball, Ring Press-up, Skip)

Dave Bayliss: 14:37 (10kg Med Ball, Ring Press-up, Skip)

Viki Bayliss: 12:20 (5kg Med Ball, Press-up, Skip)

Chris Pain: 12:17 (45kg Bar, Ring Press-up, Skip)

Chris Lawley: 15:20 (40kg Bar, Ring Press-up, Skip)

Photo: Mandy & Louise looking strong.

Linda Tidbury: 12:59 (5kg Med Ball, Ring Press-up, Skip)

Sharon Cox: 17:01 (5kg Med Ball, Ring Press-up, Skip)

Karen Simmonds: 16:27 (30kg Bar, Ring Press-up, Double Unders)

Photo: Paul with a Deep Full Squat clean!!!

Paul Kealey: 29:09 (50kg Bar, Assisted Ring Dips, Double Unders)

Julie Bowling: 30:13 (25kg Bar, Assisted Ring Dips, Double Unders)

Ryan Clarke: 40:26 (45kg Bar, Assisted Ring Dips, Double Unders)

Photo: Julie just pulling a face really!!!

DEADLIFT

Max Weight Possible: 1-1-1-1-1-1-1 Reps

Photo: Liz with a great Deadlift 75kg!!!

Carrie Turner: 35kg

Steve Lloyd: 90kg

Alan Francis: 110kg

Kate Till: 75kg

Liz Danks: 75kg

Graham Carless: 160kg

Jack Brierley: 150kg

Photo: Steve attempting 100kg.

‘CINDY’

Maximum Rounds in 20 minutes of:

5 Pull-ups (sub Trx or Ring Row)

10 Press-ups

15 Squats

Photo: 10 minutes in, and it’s working!!!

Jodie Willets: 6 Rounds (Trx Row)

Noel Preece: 4 Rounds (15 mins Trx)

Ryan Clarke: 12 Rounds (Full Pull-ups)

Mandy Williams: 8 Rounds (Green Band)

Matt Harris: 11 Rounds (Trx Row)

Caz Glass: 11 Rounds (Trx Row)

Linda Tidbury: 11 Rounds (Trx Row)

Karen Simmonds: 12 Rounds (Full Pull-ups)

Photo: Chris, Matt, Caz & Karen building up to L-sit’s.

OR

Maximum Rounds in 20 minutes of:

Row 250m

42.5kg Sumo DeadLift High Pull x 21 Reps

15 Pull-ups

Chris Pain: 4 Rounds (Blue Band)

Chris Lawley: 4 Rounds (sub Ring Press-ups)

Jack Brierley: 3 Rounds (15 mins)

Photo: Chris powering through round 3!!!

5 Rounds for Time of:

2 Pood (32.5kg) Kettlebell Swing x 25 Reps

Sit-up x 25 Reps

Back Extensions x 25 Reps

Knees to Elbows x 25 Reps

Photo: Pete, Steve, Jack, Liz Lee & Lynda on Round 2

Lou Francis: 32:00 (12kg Kettlebell)

Ryan Clarke: 35:57 (20kg Kettlebell)

Pete Jones: 28:35 (24kg Kettlebell)

Steve Lloyd: 28:50 (24kg Kettlebell)

Jack Brierley: 25:13 (28kg Kettlebell)

Lee Dunn: 27:05 (16kg Kettlebell)

Liz Danks: 27:37 (16kg Kettlebell)

Lynda Tidbury: 3 Rounds (8kg Kettlebell)

Dave Bayliss: 26:01 (16kg Kettlebell, first 3 exercises)

Photo: Good KB Swings!!!

MEN’S FITNESS CAME TO CROSSFIT WYRE FOREST TO TRY OUT CROSSFIT,

CHECK OUT THE ARTICLE IN THE MARCH EDITION OF MEN’S FITNESS!!!

Workout 1

For Time:

21 x Full Squat Clean (Men 40-70kg, Women 25-40kg)

Run 800m

15 x Full Squat Clean

Run 800m

12 x Full Squat Clean

Chris Pain: 20:16 (45kg)

Mandy Williams: 28:46 (30kg)

Sharon Cox: 23:10 (20kg)

Karen Simmonds: 18:00 (25kg)

Workout 2

For Time, Complete 5 Cycles of:

40 or 60kg Clean & Jerk x 10 Reps

+ 2 Rounds of ‘Cindy’ (5 Pull=ups, 10 Press-ups, 15 Squats)

Julie Bowling: 30:05 (25kg)

Paul Kealey: 33:42 (60kg)

Also great work from Linda, Matt, Caz, Ryan, Chris & Jack tonight.

WorkOut 1

5 Rounds for Time of:

50 Squats

30 Box Jumps

30 Wall Ball Shots (5/10kg)

Jodie Willets: 22:05 (5kg Med Ball)

Karen Simmonds: 24:00 (10kg Med Ball)

Helen O: 42:18 (5kg Med Ball)

Chris Lawley: 24:16 (10kg Med Ball)

Steve Lloyd: 25:19 (10kg Med Ball)

Dave Atherton: 25:21 (10kg Med Ball)

Liz Danks: 25:22 (10kg Med Ball)

Photo: Alan, Gra, Dave Liz & Kate after 5 mins.

WorkOut 2

‘ELIZABETH’ 21-15-9 Reps of:

60kg Clean (sub Med Ball Clean)

Ring Dips (sub Ring Press-ups or Press-ups)

Pete Jones: 14:25 (40kg Bar, Ring Press-up)

Ryan Clarke: 13:01 (50kg Bar, Ring Press-up)

Mandy Williams: 14:58 (10kg Med Ball, Press-up)

Louise Francis: 10:00 (10kg Med Ball, Press-up)

Chris Pain: 10:16 (50kg Bar, Ring Press-up)

Karen Simmonds: 5:05 (10kg Med Ball, Press-up)

Chris Lawley: 4:16 (10kg Med Ball, Press-up)

Graham Carless: 16:28 (60kg Bar, Ring Dips)

Photo: After 25 mins Gra is still going, the others are all going home!!!