Warm Up
2 Rounds of :
80m Farmer Walk (40/20kg)
250m Row @ 100%
10 x Handstand Push Up
Strength
Deadlift 7×3
WOD Hope For Kenya
12min AMRepAP:
50 x Squats
30 x Push-ups
15 x Pull-ups
Posts Tagged ‘pull ups’
Wed 19 Feb 14 – Hope For Kenya
Posted: February 18, 2014 by ollyoz in Benchmark, GeneralTags: crossfit keelhaul, Hope For Kenya, pull ups, push ups, squats
6
Tues 11 Feb – Jackie
Posted: February 10, 2014 by ollyoz in GeneralTags: crossfit keelhaul, Jackie, pull ups, row, thruster
Warm Up
500m Row – 3/4 Pace
50 x Squats
20 x Jumping Pull Ups
100m Farmer’s Walk 40/30kg
Skill
Skills will be done at Portsmouth Gymnastics Centre, 2030-2200hrs.
WOD
“Jackie”
1000m Row
50 x Thruster, 20/10kg
30 x Pull-Ups
Mon 06 Jan 2014 – New Term
Posted: January 5, 2014 by ollyoz in GeneralTags: crossfit keelhaul, hspu, Mary, pistols, pull ups
Welcome back Keelhaulers!
First Priority – Goal Setting. Come armed to the Box with your goals for 2014.
Second Priority – Bring someone new with you!
Third Priority – Mary
Warm Up:
Junkyard Dog
Burgener Warm Up
3 x 3 Position Snatch
500m Row
1-Legged Squat Practice
WOD:
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 x Handstand Push-ups
10 x One legged squats, alternating
15 x Pull-ups
Record rounds and partials below.
Fri 22 Nov 13
Posted: November 21, 2013 by ollyoz in GeneralTags: crossfit keelhaul, front squats, Portsmouth uk, pull ups
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
Pick a weight for the Front Squats (x 25) and stick with it. Personally, I wouldn’t be doing this with any more than about 30kg.
Tues 19 Nov 13
Posted: November 18, 2013 by ollyoz in girlTags: cindy, crossfit keelhaul, Portsmouth uk, pull ups, push ups, squats
Battle of London WOD 3
or
CINDY
20min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Squats
Record rounds plus remainder below
Tues 29 Oct 13
Posted: October 28, 2013 by ollyoz in GeneralTags: crossfit keelhaul, double unders, overhead squats, Portsmouth uk, pull ups, sit ups
Two rounds for time of:
50 x Pull-ups
75 x Sit-ups
50 x Overhead Squat (30/20kg)
75 x Double Unders
Scaled:
2 RFT:
30 x Pull Ups
40 x Sit Ups
30 x Overhead Squat
40 x Double Unders
Taken from crossfit.com Sunday 121028
Wed 18 Sept – Team Power Bag Hatred
Posted: September 17, 2013 by ollyoz in girlTags: angie, crossfit keelhaul, Portsmouth uk, pull ups, push ups, sit ups, squats
Team Power Bag Hatred
3 person team, For time:
210 x Lunges
210 x Push-ups
210 x Toes to Bar
210 x Squats (20 / 16kg)
While one person is working, the other two will carry a 20kg (16kg for women) Power Bag (in the hand, not on the shoulder).
If a power bag is put down on the floor, all team members conduct immediate 5 burpees before carrying on.
For the Squats, every member will be carrying a power bag at all times.
Each round of exercises must be completed before moving on to the next one.
Post Times Below
Monday 16 Sept – CFK Comp Week 1
Posted: September 15, 2013 by ollyoz in CFK CompetitionTags: 200m, burpee box jumps, crossfit keelhaul, Portsmouth uk, pull ups, row
CrossFit Keelhaul Competition Wod 1 of 4
For Time:
Row 200m
21-15-9 of:
Burpee Box Jumps (24/18″)
Pull Ups
Row 200m
PLEASE BRING A STOPWATCH!
Post Times below.
Mon 12 Aug 13 – Snatch + Chipper (30)
Posted: August 11, 2013 by ollyoz in GeneralTags: air squat, burpees, crossfit keelhaul, handstand push ups, Portsmouth uk, pull ups, push up, run, sit ups, wall balls., weight lunge
15mins Snatch Practice
For Time:
1000m Run (log time)
30 x Burpees
30 x Weight Lunge (15 per leg) (20/10kg)
30 x Wall Balls (9/6kg)
30 x Pull Ups
30 x Sit Ups
If no kit:
1000m Run (log time)
15 Rounds of:
5 x Handstand Push Up
10 x Sit Ups
15 x Air Squats
CrossFit Keelhaul 