Workouts and Records

Most Recent Benchmark:
19/04/2019 on Apr 19, 2019 (522 days ago)


01-04-2020 (Rounds)
HOME WOD: 20 min AMRAP

5 x Bent Over Row (heavy object, this can be 5 on each side)
10 x Push Ups
15 x Side Lunge/Cossack Squats

Rest as needed

3 rounds:
10 x V Ups/Sit Ups
:20s x Hollow Hold
30 x Russian Twists
Rest 2 mins
0% 0%
01-05-2020 (Time)
HOME WOD

10min EMOM
Min 1 - :30s TKB
Min 2 - :30s Arch Hold

Rest 2-3 mins


4 RFT

30 x DU/SU/Jump Jacks
10 x DB Hang Clean & Jerk (5ea. Side)
10 x Bench Dips
30 x Mountain Climbers
0% 0%
Programmed: Fri,May1,2020
01-06-2020 (Time)
HOME WOD: For Time

EMOM 10
Min 1 - :30s Bent Over Row R Side
Min 2 - :30s Bent Over Row L Side

10 x Rounds
2 x Down Up
4 x Push Ups
6 x Air Squats

Rest 2 mins

20 x Rounds
1 x Down Up
2 x Push Ups
3 x Air Squats
0% 0%
Programmed: Mon,Jun1,2020
01-07-15 (Rounds)
Skill/Strength: 15 min EMOM
1 - 2-3 C&J @75%
2 - 2-5 pulling
3 - 30 secs DU's

WOD: 8 min AMRAP
10 x burpees
20 x wall balls 20/14lb
0% 0%
Programmed: Wed,Jul1,2015
01-07-2020 (Time)
HOME WOD.. For Time

EMOM 10
Min 1 - :30s Bent Over Row R Side
Min 2 - :30s Bent Over Row L Side


4 Rounds

30 x Alt. OH Lunge
20 x T2KB
30 x KB Deadlift
0% 0%
Programmed: Wed,Jul1,2020
01-08-2020 (Rounds)
AMARP 25 mins

50 x Hang Power Clean
10 x Syncro Burpee Box Step Ups
50 x Front Squats
10 x Syncro Burpee Box Step Ups
50 x Burpees Over Bar
10 x Syncro Burpee Box Step Ups
50 x Thrusters
10 x Syncro Burpee Box Step Ups
50 x Deadlifts
0% 0%
Programmed: Sat,Aug1,2020
01-09-2020 (Weight)
WOD: For Quality
30 x Squat Clean & Push Jerk 60/40kg

Every :30 secs x 10 (5 mins)
1 x Rep
Into
20 min EMOM at minute 5:00
1 x rep
0% 0%
Programmed: Tue,Sep1,2020
01/01/2016 (Reps)
Skill/Strength: Push Press
5-5-5-5-5 start around 60-70%

WOD: 4 x 4 min AMRAPs (rest 1 min between AMRAPS)
AMRAP 1 - Run 400m, then max effort Wall Balls 20/14lbs
AMRAP 2 - Run 400m, then max effort pull-ups
AMRAP 3 - Run 400m, then max effort DUs
AMRAP 4 - Run 400m, then max effort row for calories
0% 0%
Programmed: Fri,Apr1,2016
1st79Lilly Fri, Apr 1, 2016
01/01/2020 (No Results Tracked)
CLOSED

HAPPY NEW YEAR 2020 TEAM CFID.

WE WISH YOU A YEAR OF HAPPINESS, GOOD HEALTH AND PBs!!!

LOVE TEAM COOLEY XX
0% 0%
Programmed: Wed,Jan1,2020
01/02/2016 (Time)
Skill/strength: DU and pull-up tekkers

WOD: For Time
30 X pull ups
50 X sit ups
70 X DU
Then 2 rounds
20 X pull ups
40 X sit ups
60 X DU
Then 3 rounds
10 X pull ups
20 X sit ups
40 X DU
0% 0%
Programmed: Mon,Feb1,2016
1st18:32Lilly Mon, Feb 1, 2016
1st26:06Piete Mon, Feb 1, 2016
01/02/2017 (Reps)
Skill/Strength: Gymnastic movement of choice

WOD: 7 min AMRAP
1 x Down Up
1 x Squat
Then: 2,2, 3,3, 4,4 etc.
0% 0%
Programmed: Wed,Feb1,2017
01/02/2018 (Rounds)
Skill/Strength: Deadlift 5x3 @ 70%

WOD: 20min AMRAP
5 x DL 50/35kg
5 x FS 50/35kg
5 x PP 50/35kg
5 x BS 50/35kg
0% 0%
Programmed: Thu,Feb1,2018
01/02/2019 (Rounds)
WOD: 20 min AMRAP
30 x DU
3 x RMU
30 x Alt DB Snatch 22.5/15kg
0% 0%
Programmed: Fri,Feb1,2019
01/03/2016 (Time)
Skill/Strength: Pull Ups/Bar MU/DU tekkers

WOD: for time
10 X front squats 80/50kg
10 X pull ups
50 X DU

Work on a decreasing ladder, so 10-8-6-4-2 and 50-40-30-20-10
100% 0%
Programmed: Tue,Mar1,2016
1st7.36Lilly Tue, Mar 1, 2016
01/03/2017 (Time)
Skill/Strength: 10 min EMOM
2 x MU + 4 x Push ups

WOD: 16 min AMRAP
1000m Row
50 x WB 20/14lb
50 x KBS 24/16kg
50 x Situps
50 x KB Snatch 24/16kg
50 x Push Ups
50 x Pull ups
0% 0%
Programmed: Wed,Mar1,2017
01/03/2018 (Time)
Skill/Strength: DL 6x7 @65%

WOD: 7RFT
12 x DL 60/40kg
9 x HPC 60/40kg
6 x STOH 60/40kg
EMOM 20 x DU
0% 0%
Programmed: Thu,Mar1,2018
01/03/2019 (Time)
The CrossFit Open: 19.2
0% 0%
Programmed: Fri,Mar1,2019
01/04/2019 (Rounds)
WOD: 20 min AMRAP
5 x strict pull-ups
10 x strict HSPU
15 x GS 32/24kg
20 x DU
0% 0%
Programmed: Mon,Apr1,2019
01/05/2017 (Time)
REST DAY - CLOSED

** BANK HOLIDAY ***
0% 0%
Programmed: Mon,May1,2017
01/05/2018 (Reps)
Skill/Strength: GET UPSIDE DOWN :-)
HSW, HS Holds, Wall walks, Monkey Taps

WOD: 4 x Tabata's - Rest 1 min between

1 - Box Jumps 24/20'
2 - Push Ups
3 - Air Squats
4 - Burpees
0% 0%
Programmed: Tue,May1,2018
02392178810
34H Aston Road
Waterlooville
Hampshire
PO7 7XQ (view larger map)