Thursday 23/09/10

Two more new members to welcome this week, Nicky and Lucy.

This weeks workout:

50 x Double KB Swing
50 x Alternate Long Cycle Clean (25/25)
50 x Alternate Snatch (25/25)
50 x Double KB Front Squat
50 x Double JB Jerk
Penalty of 5 Burpees every time you set the KBs down.

Great session guys.

Thursday 05/08/10

This weeks main work out was adapted from the recent Crossfit Central Manchester Invitational.

With a single KB, 4 rounds for time of:

7 x KB Squats L
7 x KB Squats R
7 x KB Press L
7 x KB Press R
7 x KB Lunge L
7 x KB Lunge R
7 x Thrusters L
7 x Thrusters R
25 metre Farmers Walk L
25 metre Farmers Walk R

Name/KB/Time

Vicky/8/10:16
Steve/12/15:07
Janice/6/12:25

Finished off with a choice of either a 5 minute Snatch test or Swing Test.

Name/KB/Reps

Vicky/6/114 - Snatch
Steve/12/95 - Snatch
Janice/6/155 - Swings