The Six

Today We Pay Our Respects To the Six Fallen Soldiers , with a workout  put together by Lee Howe of CrossFit Teesside

"The SIX"

6 Rounds For Time

Run 600m

6 Power Cleans 80/50

6 Box Jumps 30"/24"

6 KB Swing 32/20

6 Over the bar Burpees

(There will be an adjusted/scaled version available)

Guest Coach

Coach Tino

If you see Coach Tino walking around make sure you have a Translator he is very Scottish! He is down for the week helping us out, chilling out in Cardiff. Give him a warm Dragon welcome.

A] Snatch Pulls @110% max Snatch
     5x3

B] AMRAP 10
     6 Power Snatch 30/45
     9 Pull Ups
    12 Burpees

Community

Hard Work!

A] Front Squat 5RM

Pick Your Own Weights
B]For Time:
    200m
    15 KB Swing
    15 Push Ups
    400m
    20 KB Swing
    20 Push Ups
    600m
    25 KB Swing
    25 Push Ups
    800m
    30 KB Swing
    30 Push Ups

International Weekend

THE ' VIKING'

Open WOD 12.3 Today 8.30am

Saturday WOD

A] 1KM Run/ ROW (Hard)


B] For Time:
     60 KB Swing 24/16
     50 Jumping Lunges
     40 SDHP 40/25
     30 Wall Balls 9/6
     20 Burpees
     10 Front Squats 40/25

Open WOD 12.3

A] Power Clean 3RM (Everyone to Do!)

B] 21-15-9

    Overhead Squat 45/30

    PullUps

Or

C] OPEN 12.3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

Strong is the new sexy

DC Ladies Only Classes

A] Push Press 5,5,5

B] For Time:
     50 Double Unders
     10.8.6.4.2
     Deadlift 100/70
     T2B
     Push Ups (HOG)
     50 Double Unders

Power Output

A] Find Your 1 RM Box Jump for the Day
     15 Minutes

B] (Capped Version of Whitten)
     4 Rounds For Time (20min Time Cap)

     15KB Swing 24/16
     15 Box Jumps 24/20
     200m Run
     15 Burpees
     15 Wall Balls 9/6
   
   

Coach Cyril, with Diego from CrossFit Central and Dan Crisp of CrossFit Glevum