WOD
STRENGTH 3 Deadlifts Every minute on the minute for 10 minutes. Each set should be heavy, increase weight as necessary. WOD 5 rounds for time Hang clean x 8 60kg/30kg Double unders x 50
Year: 2012
WOD
REST DAY
STRONG WOMEN COMPLETE THEIR ON RAMP TO BECOME CROSSFIT STRONG WOMEN…
Another band of sisters have completed their ON RAMP in readiness to join our community ready to train to become CrossFit Strong women … welcome to the CrossFt Leicester community: Anna, Jules, Marisa, Natasha…
ANOTHER BAND OF CROSSFIT BROTHERS AND SISTERS COMPLETE THEIR ON RAMP
CROSSFIT LEICESTER’S LATEST BAND OF SUSSESFUL INDUCTEES COMPLETE THEIR ON RAMP… WELCOME ON-BOARD TO CROSSFIT LEICESTER…DEE, JULIE, NEIL, MARVIN & MICK…
WOD
WOD 1 FOR TIME REPS OF 21 – 18 – 15 – 12 – 9 – 6 SUMO DEAD LIFT HIGH PULL 40kg/30kg PUSH JERK 40kg/30kg WOD 2 1000m ROW MAX
WOD – 1 & 2
WOD – 1 AMRAP 12 minutes WALL BALL 9kg/5kg X 15 JUMPING PULL-UPS X 25 WOD -2 AMRAP 6 minutes SIT UPS
WOD – SUNSHINE
WOD – SUNSHINE – OUTDOOR Alternate between each move in each pair for 3 ROUNDS before moving onto the next PAIR: PAIR 1: GOBLET SQUATS X 20 & HAND RELEASE PUSH -UPS X 10 PAIR 2: SWINGS 24Kg/16Kg X 20 & TRX ROW X 10 PAIR3: […]
Herb Pesto Chicken with Roasted Cauliflower
Herb Pesto Chicken with Roasted Cauliflower 6 boneless/skinless chicken thighs (use your favorite cut of chicken) 1 cup fresh baby spinach 1/2 cup fresh basil 3 Tbsp of fresh rosemary (the leaves from about 3 sprigs of rosemary) 1 tsp dried oregano 1 lemon, juice and zest 3 garlic cloves, minced 1/2 tsp salt and[…]
WOD – HERO ROY
HERO WOD – ROY 5 rounds for time Deadlift x 15 80kg/60kg/40kg Box jump x20 24″/20″ Pull ups x 25
WOD – BEAR COMPLEX
WOD – BEAR COMPLEX 7 rounds of the following = 1 set, do 5 sets build up to max weight. All rounds must be unbroken!! Power clean Front squat Push press Back squat Push press