Press-up Pyramid!!!

Do 1 Press-up and rest

Do 2 Press-ups and rest

Do 3 Press-ups and rest

Do 4 Press-ups and rest

Continue for as long as possible, adding 1 Press-up until you reach the highest number of CONTINUOUS Press-ups you can do in a one set.

When you have reached your maximum, take off 1 Press-up and continue back down, taking off 1 Press-up each set.

For example: 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1

With a Partner, For Time:

100 x Box Jumps

126 x KettleBell Swings (Max weight you can handle)

150 x Wall Ball Shots (5/10kg)

176 x KettleBell SDLHP (Max Weight you can handle)

100x Double Unders

176 Barbell Thrusters 20kg

150 x Sit-ups

126 x Push Press 20kg

100 x Squats

1600m Run

Only one person can work at a time. Do 5 or 10 reps as fast as possible then swop.

Run 800m each at the same time.

Pete & Chris: 41:45

Al & El: 39:59

Liz & Lou: 47:59

Anne-Marie & Nat: 44:45

4 Rounds For Time of:

30 x Walking Lunge Steps Holding 16kg Dumbells

30 x Box Jumps

30 x Decline Press-ups

Karen Simmonds: 14:13 (10 kg Db’s, Incline)

El Simmonds: 13:50 (16 kg Kb’s)

Sharon Cox: 21:39 (8 kg Kb’s, Incline)

Chris Lawley: 14:07 (15 kg Db’s)

Ryan Clarke: 19:37 (12.5 kg Db’s)

Jon Nash: 20:32 (5 kg Db’s, Dec & Incline)

Gav Barnett: 18:50 (8 kg Kb’s)

Viki Bayliss: 19:20 (4 kg Kb’s, Incline)

Dave Bayliss: 22:26 (10 kg Db’s)

‘BARBARA’

Five Rounds Each for Time of:

20 Pull-ups

30 Press-ups

40 sit-ups

50 Squats

Rest exactly 3 minutes between rounds.

Ryan Clarke: 3:43/4:19/6:02/5:47/5:38

Dave Bayliss: 5:10/5:29/7:24/6:50/6:35

Viki Bayliss: 4:46/6:01/6:28/6:38/6:59

Dan Bayliss: 4:46/4:56/6:19/6:32/6:49

Alex Bayliss: 5:56/6:38/6:37/6:40/6:02

Matt Harris: 4:49/5:45/5:59/6:51/6:02

Caz Glass: 7:15/7:44/7:47

Sarah Biggs: 5:39/5:36/4:56/7:09/6:08

Chris Lawley: 4:16/4:32/5:07/5:04/5:05

Jon Nash: 4:13/5:15/8:22/7:07

Karen Simmonds: 3:49/3:45/4:08/4:06/4:06

Paul Kealey: 4:21/4:46/5:32/5:30/5:43

Lisa Marshall: 4:45/4:15/4:34/4:52/4:56

Dave Atherton: 5:01/8:09/9:32

Kate Till: 10:25/12:09/12:21

Lou Taylor: 6:40/7:20/7:54/8:10

CrossFit Training Pyramid: NUTRITION COMES FIRST!!!!

FIGHT GONE BAD!

Three rounds of:
Wall-ball, 10 Kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 32.5kg  (Reps)
Box Jump, 20″ box (Reps)
Push-press, 32.5kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Chris Lawley: 281

Pete Jones: 252

Steve Lloyd: 277

Carrie Turner: 130

Elloitt Simmonds: 309

Liz Danks: 327

Karen Simmonds: 294

Lisa Marshall: 235

Jack Brierley: 349

Ryan Clarke: 256

Paul Kealey: 261

Terry Francis: 210

Lou Taylor: 187

Mike Holmes: 294

Justin Williams: 277

Pete Oliver: 274

Graham Carless: 229

1/ For Time:

400m Run/500m Row

30 Ring Dips

800m Run/1000m Row

20 Ring dips

1600m Run/2000m Row

10 Ring Dips

Chris Pain: 19:39 (Row, assisted Dip)

Ryan Clarke: 20:32 (Run, assisted Dip)

Al Francis: 20:05 (Run)

Caz Glass: 21:30 (Run, Press-up)

Matt Harris: 22:20 (Run, assisted Dip)

Dafydd Miller: 25:38 (Run, Press-up)

Jon Nash: 23:09 (Row, Press-up)

Sarah Biggs: 22:18 (Run, Press-up)

Amy Waring: 21:02 (Run, assisted Dip)

Liz Danks: 12:30 (Run, Press-up)

Dave Atherton: 25:48 (Row)

Pete Jones: 16:23 (Row, Press-up)

Pete Jones: 20:20 (Run)

Julie Bowling: 12:15 (Run, assisted Dip)

Helen O: 18:17 (Run, Ring Press-up)

Louise Taylor: 21:45 (Run, Press-up)

Viki Bayliss: 27:50 (Row, Step Press-up)

Chris Lawley: 18:40 (Run)

Carrie Turner: 22:00 (Run, Step Press-up)

Sharon Cox: 24:24 (Run, Step Press-up)

2/ ‘GI JANE’

For Time:

100 Burpee Pull-ups

Chris Lawley: 22:40

Paul Bailey: 17:40

Phil Oliver: 15:13

Lisa Marshall: 23:07 (Jumping Pull-up)

Julie Bowling: 14:20 (Jumping Pull-up)

Ryan Clarke: 23:55

Karen Simmonds: 11:25 (Jumping Pull-up, no Press-up)

Steve Lloyd: 19:55

Dave Atherton: 28:10

Pete Jones: 21:50

Gav Barnett: 20:00 (Jumping Pull-up)

Helen O : 21:37 (Jumping Pull-up)

3/For Time:

120 Pull-ups

120 Press-ups

Lou Francis: 25:40 (60 Full & 60 Blue Band Pull-ups)

Kate Till: 27:15 (60 Blue Band Pull-ups & 60 Ring Rows)

Carrie Turner: 31:53 (70 Blue Band Pull-ups & 50 Ring Rows)

Liz Danks: 28:42

Chris Lawley: 18:58 (Split sets)

Ryan Clarke: 16:50 (Split sets)

Dave Bayliss: 18:30 (Blue Band, Split sets)

4/ ‘DIANE’

21-15-9 Reps of:

102.5kg Deadlift

Handstand Press-ups

Al Francis: 12:19 (60Kg Deadlift)

Liz Danks: 7:44 (65Kg Deadlift)

Chris Pain: 10:50 (95Kg Deadlift)

Paul Kealey: 13:00 (102.5Kg Deadlift)

Ryan Clarke: 15:45 (80Kg Deadlift)

Chris Lawley: 13:30 (75Kg Deadlift, 42.5 Push Press)

Steve Lloyd: 18:20 (80Kg Deadlift, Hand Stands)

5/ ‘MURPH’

For Time:

1 Mile Run

100 Pull-ups

200 Press-ups

300 Squats

1 Mile Run

Paul Bailey: 50:24

Amy Waring: 51:15 (50 Blue Band/50 Blue & Green Band Pull-ups)

Natalie Jeffries: 50:59 (Blue & Green Band Pull-ups)

Lee Watson: 1:07:10

‘MICHAEL’

3 Rounds for Time of:

800m Run

50 Back Extensions

50 Sit-ups

Dave Atherton: 20:08

Helen O: 21:05

Dave Bayliss: 25:38

Sharon Cox: 23:29

Lou Francis: 22:26

Phil Oliver: 17:13

Chris Lawley: 17:24

Karen Simmonds: 17:36

Ryan Clarke: 19:46

Julie Bowling: 19:38

Jon Nash: 27:38

Carrie Turner: 26:01

Steve Lloyd: 18:05

Al Francis: 18:22

Pete Jones: 18:47

Gav Barnett: 19:05

Jodie Willets: 22:50

‘CINDY’

Max Rounds in 20 minutes of:

5 Pull-ups

10 Press-ups

15 Squats

Lou Francis: 12 Rounds

Dave Bayliss: 11 Rounds (Blue Band)

Mandy Williams: 9 Rounds (Blue Band)

Matt Harris: 10 Rounds (Green Band)

Caz Glass: 9 Rounds (Green Band, 3/4 Press-ups)

Sarah Biggs: 9 Rounds (Ring Row)

Karen Simmonds: 19 Rounds

Jon Nash: 13 Rounds (Ring Row)

Liz Danks: 19 Rounds

Alan Francis: 18 Rounds

Julie Bowling: 18 Rounds

Paul Kealey: 17 Rounds

For Time:

4 Rounds of

800m Run or 1000m Row

Rest as much as required between rounds, and then go FLAT OUT!!!

ROWERS

Pete Oliver: 4:12, 4:22, 4:23, 4:25

Liz Danks: 3:47, 4:07, 4:07, 4:01

Phil Oliver: 3:37, 3:36, 3:34, 3:31

RUNNERS

Pete Jones: 2:58, 3:11, 3:15, 3:16

Chris Lawley: 2:47, 2:57, 2:49, 2:53

Lisa Marshall: 3:40, 3:41, 3:46, 3:32

Karen Simmonds: 2:57, 2:59, 2:54, 2:55

John Nash: 5:14, 4:24, 4:30, 3:47

Caz Glass: 4:43, 5:21, 4:05, 4:33

Matt Harris: 3:22, 4:12, 3:50, 4:09

Sarah Biggs: 4:43, 4:28, 5:00, 4:48

Paul Bailey: 2:56, 2:57, 2:54, 2:51

Amy Waring: 3:06, 3:15, 3:19, 3:14

Jack Brierley: 2:30, 2:35, 2:41, 2:45

Ryan Clarke: 2:45, 2:50, 2:55, 3:01

Steve Lloyd: 3:14, 3:05, 2:50, 3:05

Jodie Willets: 3:31, 3:45, 3:51, 3:44

Julie Bowling: 3:44, 3:34, 3:34, 3:20

Lou Francis: 3:43, 3:51, 3:54, 3:39

Mandy Williams: 4:08, 3:58, 3:52, 3:47

Helen O: 3:23, 3:11, 3:10, 3:00

For Time:

Run 400m

21 OverHead Squats 42.5/30kg

21 Box Jumps

Run 400m

15 OverHead Squats

15 Box Jumps

Run 400m

9 OverHead Squats

9 Box Jumps

Elliot Simmonds: 10:57 (20kg)

Karen Simmonds: 11:26 (25kg)

Andy Price: 11:48 (20kg)

Ryan Clarke: 11:46 (25kg)

Jack Brierley: 13:59 (37.5kg)

Liz Danks: 10:41 (25kg)

Pete Jones: 11:25 (25kg)

« Previous entries