Athlete of The Month for March:

Steve Lloyd, Excellent work, and Great Improvement!!!

‘NICOLE’

Maximum Rounds in 20 minutesof:

Run 400m

Max Rep Pull-ups

Record amount of Pull-ups for each round.

Jon Nash: 13, 15, 7, 11 (sub Row, Ring Row)

Pete Oliver: 37, 30, 30, 30, 30 (sub Ring Row)

Amy Waring: 5, 6, 7, 7, 6, 5 (Green Band)

Paul Bailey: 10, 10, 10, 10, 10, 10

Matt Harris: 16, 16, 10, 12, 15 (sub Ring Row)

Caz Glass: 14, 12, 10, 12, 10 (sub Ring Row)

Mandy Williams: 11, 7, 8, 7, (Green Band)

Sharon Cox: 13, 11, 12, 11, 12 (sub Ring Row)

Ryan Clarke: 17, 15, 15, 15, 15

Jodie Willets: 12, 11, 9, 8, 9 (Green Band)

Elliot Simmonds: 14, 10, 13, 12, 12, 10, 10 (Green Band)

Photo: Mandy has worked really hard on Pull-ups and Running.

Chin over the Bar, and running without stopping, Excellent work!!!

‘FRAN’

For Time:

21-15-9 Reps of:

Thrusters (42.5kg M/32.5kg W)

Pull-ups

Ryan Clarke: 10:57 (42.5kg)

Chris Pain: 8:58 (42.5kg, Blue Band)

Matt Harris: 11:35 (12.5kg Db’s, Green Band)

Carrie Turner: 13:55 (7.5kg Db’s, Blue Band)

Caz Glass: 6:16 (5kg Db’s, Ring Row)

Jon Nash: 7:48 (8kg Kb’s, Ring Row)

Viki Bayliss: 8:25 (5kg Db’s, Green Band)

Karen Simmonds: 11:41 (32.5kg)

Dave Bayliss: 12:41 (35kg, Blue Band)

Helen O: 7:00 (7.5kg Db’s, Green Band)

Lou Francis: 10:45 (25kg)

Chris Lawley: 13:25 (40kg)

Pete jones: 11:10 (42.5kg)

Liz Danks: 8:07 (30kg)

Al Francis: 7:12 (32.5kg)

Steve Lloyd: 10:53 (42.5kg)

‘CINDY’

Maximum Rounds in 20 minutesof:

5 Pull-ups

10 Press-ups

15 Squats

Photo: Great Kipping by Louise!!!

Chris Lawley: 16 Rounds

Lou Francis: 15 Rounds

Karen Simmonds: 16 Rounds

Steve Lloyd: 16 Rounds

Carrie Turner: 10 Rounds (Blue Band)

Liz Danks: 17 Rounds

Helen O: 14 Rounds (Green Band)

Pete Jones: 14 Rounds

Al Francis: 18 Rounds

Dave Bayliss: 10 Rounds (Blue Band)

Chris Pain: 21 Rounds (Blue Band)

Jodie Willets: 15 Rounds (Green Band)

Viki Bayliss: 13 Rounds (Ring Row)

Elliot Simmonds: 14 Rounds (Green Band)

Ryan Clarke: 17 Rounds

Paul Kealey: 16 Rounds

Julie Bowling: 17 Rounds

Photo: Steve taking ‘CINDY’ very seriously!!!

‘GRACE’

For Time:

60kg Clean & Jerk x 30 Reps

Steve Lloyd: 9.53 (50kg)

Al Francis: 3:45 (30kg)

Chris Lawley: 7.12 (47.5kg)

Karen Simmonds: 7.12 (37.5kg)

Carrie Turner: 6:21 (20kg)

21-15-9 Reps of Maximum Weight Thrusters

Liz Danks: 35kg

Jodie Willets: 25kg

Ryan Clarke: 50kg

Lou Francis: 27.5kg

10 Rounds for Time of:

10 Pull-ups

10 Ring dips (sub Ring Press-up)

Charley H: 24:52 (Green Band, Ring Press-up)

Dave Bayliss: 21:26 (Blue Band, Ring Press-up)

Mandy Williams: 28:20 (Green Band, Assisted Dip)

Al Francis: 18:00 (Assisted Dip)

Ryan Clarke: 24:20 (Assisted Dip)

Helen O: 17:36 (Green Band, Ring Press-up)

Graham Carless: 45:43 (Full dips 8 Rounds)

Lee Dunn: 29:00 (Blue Band, Ring Press-up)

Liz Danks: 19:40 (Assisted Dip)

Jack Brierley: 15:45 (Dips & Press-ups, 5 rounds each)

Photo: Amy & Paul hit their 1st ‘Jackie’!!!

In Teams of 2 People do Alternate Reps for Time of:

50 Burpee’s

100 Pull-ups (sub Ring Rows)

150 Press-ups

200 Sit-ups

Take it in turns to do a 400m Run or 400 Skips, Whilst your partner is Running or Skipping you must hold a Plank or Squat position.

200 Sit-ups

150 Press-ups

100 Pull-ups sub Ring Rows)

50 Burpee’s

For Example: You do Burpee no.1, Your partner does Burpee no.2, You do Burpee no.3 etc.

Mandy & Louise: 45 min cut off, Finished Press-ups

Steve & Jodie: 45 min cut off, Finished Press-ups

Carrie & Charley: 45 min cut off, Finished Press-ups

Matt & Phil: 45 min cut off, 20 Press-ups

Dave & Chris: 51:43 Finished

Jack & Alan: 39:52 Finished

Gav & Stacey: 40:25 Finished

Ryan & Paul: 42:35 Finished

‘KAREN’

150 Wall Ball Shots for Time

5 or 10kg Med Ball, 8 or 10ft target.

Dave Bayliss: 8:32 (10kg, 10ft)

Helen O: 9:20 (5kg, 9ft)

Mandy Williams: 9:53 (10kg, 8ft)

Chris Pain: 6:35 (10kg, 10ft)

LouFrancis: 9:53 (10kg, 8ft)

Paul Bailey: 8:24 (10kg, 10ft)

Amy Waring: 8:44 (5kg, 8ft)

Chris Lawley: 9:04 (10kg, 10ft)

Matt Harris: 9:19 (5kg, 8ft)

Caz Glass: 10:09 (5kg, 8ft)

Karen Simmonds: 9:20 (10kg, 8ft)

Charley H: 8:50 (5kg, 8ft)

Daffyd Miller: 9:52 (5kg, 8ft)

Dave Atherton: 8:04 (10kg, 10ft)

Carrie Turner: 10:17 (5kg, 8ft)

Liz Danks: 8:26 (10kg, 8ft)

Al Francis: 8:59 (10kg, 8ft, 67 Reps/5kg, 10ft, 83 Reps)

Steve Lloyd: 9:19 (10kg, 10ft)

Kack Brierley: 10:17 (10kg, 10ft)

10-9-8-7-6-5-4-3-2-1 Reps For Time of:

Box Jumps

Knees to Elbows

Burpees

Photo: 7 Reps, come on!!!

Liz Danks: 11:48

alan Francis: 12:02

Lou Francis: 14:28

Pete Jones: 13:13

Jodie Willets: 15:47

Ryan Clarke: 14:42

Photo: Tuck Sit’s ( Jodie really does’nt want to do them!!!)

WorkOut 1

5 Rounds for Time of:

70kg Hang Squat Clean x 9 Reps

3 Rope Climbs (sub 10 x 90 degree Rope Pull)

Photo: Charlie & Sharon’s 90 degree Rope Pull

Charlie H: 21:38 (20kg, 90 degree + Full Rope Climbs)

Sharon Cox: 21:52 (22.5kg, 90 degree Rope Pull)

Ryan Clarke: 19:24 (42.5kg, Rope Climbs)

Karen Simmonds: 18:40 (32.5kg, Rope Climbs)

Alan Francis: 16:22 (30kg, Rope Climbs)

Photo: Ryan & Karen’s Rope Climbs

WorkOut 2

‘GRACE’

60kg Clean & Jerk x 30 Reps for Time:

Mandy Williams: 8:55 (35kg)

Chris Lawley: 13:08 (45kg)

Carrie Turner: 10:46 (20kg, Hang Clean & Jerk)

Liz Danks: 6:47 (30kg)

Pete Jones: 6:30 (45kg)

Steve Lloyd: 7:55 (45kg)

Photo: Pete’s face showing serious determination to lose the Pot Belly!!!

WorkOut 3

‘ANNIE’

50-40-30-20-10 Reps for Time of:

Double Unders (sub Skip double amount of reps)

Sit-ups

Photo: Liz & Steve Double Unders

Mandy Williams: 11:00 (Skip)

Chris Lawley: 10:08 (Skip)

Carrie Turner: 13:11 (Skip)

Liz Danks: 11:27

Pete Jones: 11:57

Steve Lloyd: 14:30

Jack Brierley: 13:56

‘MURPH’

For Time:

1 Mile Run

100 Pull-ups

200 Press-ups

300 Squats

1 Mile Run

Photo: Good Deep Reps!!!

Liz Danks: 49:15

Steve Lloyd: 48:35 (15 mins Faster!!!)

Graham Carless: 55:38

Karen Simmonds: 48:03 (2 mins Faster & Full Pull-ups)

Chris Lawley: 44:27 (6 mins Faster!!!)

Julie Bowling: 53:00 (Full Pull-ups)

Paul Kealey: 53:40

Ryan Clarke: 50:14

Gav Barnett: 56:36 (Green Band)

Jodie Willets: 58:29 (Green Band)

Carrie Turner: 60 min cut-off, reached 245 Squats (Blue Band) 125 more Squats!!!

Kate Till: 60 min cut-off, reached 170 Squats (Blue Band) 2 more squats & harder band!!!

Chris Pain: 43:32 (Blue Band, Row 2000m)

Photo: Paul insists Robotics helps with Pull-ups!!!

1/2 ‘MURPH’

Charlie H: 38:17 (Green Band)

Mandy Williams: 37:01 (Green Band)

Dave Bayliss: 35:48 (Blue Band)

Viki Bayliss: 37:32 (Green Band)

Jack Brierley: 21:59

For Time:

Using a Dumbell or KettleBell, Do 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:

Round 1

Left Arm Chest Press

Right Arm Chest Press

eg: 10 Reps right arm, 10 Reps left arm, 9 Reps left arm, 9 Reps right arm etc….

Round 2

Left Arm Bent Over Row

Right Arm Bent Over Row

Round 3

Left Arm Shoulder Press

Right Arm Shoulder Press

Round 4

Left Leg Pistol (One leg squat)

Right Leg Pistol

No rest between rounds!!!

Pete Jones: 30:21 (Rnd 1, 12.5kg Db, Rnd 2, 15kg Db, Rnd 3, 12.5kg Db)

Ryan Clarke: 32:36 (Rnd 1, 15kg Db, Rnd 2, 17.5kg Db, Rnd 3, 12.5kg Db)

Jodie Willets: 29:01 (Rnd 1, 7.5kg Db, Rnd 2, 10kg Db, Rnd 3, 7.5kg Db)

Lou Francis: 22:49 (Rnd 1, 6kg Kb, Rnd 2, 7.5kg Db, Rnd 3, 7.5kg Db)

Mandy Williams: 25:07 (Rnd 1, 12.5kg Db, Rnd 2, 12.5kg Db, Rnd 3, 12.5kg Db)

Chris Pain: 19:24 (Rnd 1, 17.5kg Db, Rnd 2, 20kg Db, Rnd 3, 15kg Db)

Viki Bayliss: 19:53 (Rnd 1, 5kg Db, Rnd 2, 8kg Kb, Rnd 3, 4kg Kb)

Dave Bayliss: 23:00 (Rnd 1, 15kg Db, Rnd 2, 15kg Db, Rnd 3, 15kg Db)

Helen O: 22:50 (Rnd 1, 7.5kg Db, Rnd 2, 7.5kg Db, Rnd 3, 7.5kg Db)

Chris Lawley: 21:50 (Rnd 1, 17.5kg Db, Rnd 2, 17.5kg Db, Rnd 3, 12.5kg Db)

Karen Simmonds: 22:07 (Rnd 1, 10kg Db, Rnd 2, 12kg Kb, Rnd 3, 10kg Db)

Amy Waring: 22:42 (Rnd 1, 120kg Db, Rnd 2, 10kg Db, Rnd 3, 7.5kg Db)

Paul Bailey: 19:26 (Rnd 1, 20kg Db, Rnd 2, 22.5kg Db, Rnd 3, 17.5kg Db)

‘THE CHIEF’

Max Rounds in 3 Minutes of:

60kg Power Clean x 3 Reps

6 Press-ups

9 Squats

Rest 1 Minute and Repeat for a Total of 5 Cycles

Record number of rounds completed in each cycle.

Photo: 5th Cycle, Come on!!!

Dave Atherton: 4,4,3,4,4 (55kg)

Lou Francis: 3,3,3,3,4 (27.5kg)

Mandy Williams: 3,3,3,3,3 (32.5kg)

Sharon Cox: 2,3,3,2,3 (20kg)

Amy Waring: 4,4,4,3,4 (35kg)

Paul Bailey: 4,4,5,4,5 (50kg)

Photo: Serious Determination!!!

Chris Lawley: 4,4,4,4,5 (47.5kg)

Karen Simmonds: 4,4,4,4,5 (35kg)

Dave Bayliss: 3,4,4,4,4 (35kg)

Viki Bayliss: 3,4,4,3,4 (20kg)

Ryan Clarke: 3,2,3,3,3 (50kg)

Photo: Great Power!!!

Alan Francis: 3,3,3,3,4 (50kg)

Carrie Turner: 3,3,3,3,3 (25kg)

Steve Lloyd: 3,4,3,3,3 (42.5kg)

Liz Danks: 3,3,4,4,4 (35kg)

Pete Jones: 3,3,3,3,3 (50kg)

Photo: The Aftermath!!!

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