>A) work up to 3rm deadlift

B) 12 min Window
8 rounds of
6 Burpees
8 toes to rings

Then

Max rep box jumps (24/20)

Post box jumps to post

SHARE THIS

>A) work up to 3rm deadlift

B) 12 min Window
8 rounds of
6 Burpees
8 toes to rings

Then

Max rep box jumps (24/20)

Post box jumps to post

SHARE THIS

>

A] HSPU Tekkers
      3×5 (various)

B] WOD
    10-9-8-7-6-5-4-3-2-1
    Power Clean 60/40
    Seperated by 30 Double Unders

C]3min Max Diamond Situps

SHARE THIS

>Somewhere a Chick is reping your Max. DO MORE SQUATS

A] Work Up to a Back Squat 1 RM

B]6 sets of 30sec shuttle with 35sec rest

SHARE THIS

>On Saturday, we at DC will be doing a WOD courtesy of Karl Steadman from CrossFit 3D.
This WOD is to raise awareness for a St Johns Hospice in Manchester in remembrance of a friend named Gordon.


The WOD is as follows


‘Gordon’


20minute Amrap
4 Burpees
8 OHS (40/20)
12 T2B






TODAY’S WOD


For Time:


30 Deadlifts at 55% of 1RM
then
3 Rounds
30 OH Situps (10/5)
400m
30 Press Ups

SHARE THIS

>
This is Stefan Northfield, DC and Stef have a mutual friend who introduced us. Stef is currently working in Afghanastan, and kicking the Americans arses in CrossFit Competitions.
Stef is an ex marine and as we can see he has got a serious engine!!
Stef is coming to DC on Saturday so be sure to make him fell welcome.

A] 5,5,5 Front Squats

Rest 5 Minutes

B] Grace

30 Clean and jerks for Time (60/40)

C] 100 twists + 30 OHSitups (10/5)

SHARE THIS

>

Here at DC we are giving you a treat this Shrove Tuesday. Paleo Pancakes

2 Whole Eggs
1/2 Cup Almond Flour
1/2 Cup Coconut Milk
2 Teaspoons of Cinnamon
1 Punnet of Bluberries

Combine all ingredients and then put it in the pan- flip to your hearts desire

WOD

A] 30m Prowler Shuttle
Max In 1minute (35kg/15kg)

B] 12 minute Amrap
6 Push Press (50/30)
9 Box Jumps (24′/20′)
12 KB Swings (32/20)

SHARE THIS

>

Hope enjoyed your ‘Paleo Pancakes’ yesterday

Our Very Own 6’7 Man Mountain Adam V

WOD

A] False Grip Ring Pull Ups
     5,3,1

B] 5 Rounds:
     3 Power Snatch
     6 Ring Dips
     9 Pull Ups
     200m

C] 3 Rounds:
     20 Hollow Rocks
     10 Upright Sit Ups (15/10)

SHARE THIS

>Be a Better CrossFitter

Original Fire Breather Luke Hasslet

WOD

A] Band Sprints
     2×10-rest
     2×15-rest
     2×20-rest

B] 3Rounds:
     Run 400m
     21 Wall Ball (9/5kg)
     12 SDHP (50/30)

SHARE THIS

>

‘MOM’ Gwenno in Post WOD

A] BOX JUMP
     3×5 (Max Height)

B] As many Pullups as Possible in 20 Minutes.
     As you come off the Bar Pick up a Plate (20kg/10kg) and do two laps (180m)

*Make sure your hands are soft, as this workout can rip your Hands

SHARE THIS