Workout of the Day

CrossFit Hallam CrossFit Hallam is officially open for training! Skills: Pull Ups (Scaled & Kipping) Wod: “Mini Murph” For time; 800m Run 50 Pull Ups 100 Push Ups 150 Squats 800m Run (Partition the Pull Ups, Push Ups, & Squats; as required) Results Bec 30:00 + 350m Row (row, pink+purp PU, KPU) Em 28:21 (row, purp…

PARTNER WOD before Sign Up Day!!! “EVA” 5 Rounds for Time 800 Meter Run (each partner to run 400m) 30 KettleBell Swings (32/24) 30 Pull-Ups   Results Dave & Sean 29:41 (24kg, band PU’s) Jayne & Andy 34:20 (24/16kg, Row/Run, band PU’s) Yung & Eva 40:35 (16kg, band PU’s) Jess & March 33:33 (32/20kg, BW/band…

Strength & Skills: KB Snatch 5-5-5 Buy In: For time (5 min cut-off); 50 Push Ups (3 sit ups every 20 seconds) Wod: Opposing Ladder; 10-1 (each leg) & 1-10 (each arm) 10-1 Pistol Squat 1-10 KB Snatch (24/16)   Toula 12:10 (Scaled 8kgs) Frank 11:50 (Scaled 12kgs) Oby 12:40 (Scaled, some band Pistols, 12kg) Andy 24:00 (20kg,…

Strength: Squat Clean 3-3-3 Wod: 5 Rounds For Time; 10 Power Cleans (60/40) 15 Squats 200m Run   Jess  50(f3), 50, 50, 14:09 Rxd Sean  40, 45, 50(f3), 13:48 (50kgs) Andy  50, 60, 65,  16:15 (Row) Nath  60, 60, 65,  14:55 Rxd Mark  70, 75(f3),75,  14:17 Rxd March  70, 75, 85(f3),  11:31 Rxd Jayne  25, 30, 32.5,  14:00…

GoodBye Twenty 13 – CrossFit Hallam Style! For time, complete (in no particular order) 20 exercises, 13 Reps of; Overhead Squat (50/35) 2 for 1 Wall Ball (8Lb) Chest to Bar Pull-up Front Squat (50/35) Ab Mat Sit-up Turkish Get-up (20/12) Power Clean (50/35) Ring Dip Push Up Squat Clean (50/35) Toes 2 Bar Handstand…

Strength: 3-3-3 Power Snatch Wod: 20mins AMRAP 3 Power Snatch (50/35) 3 Sit Ups 3 Squats 200m Run 6 Power Snatch (50/35) 6 Sit Ups 6 Squats 200m Run 9-9-9-200, 12-12-12-200, 15-15-15,200 etc   Andy 5 rounds @40kgs Jayne 6 rounds @15kgs Ciz 5 rounds + 12 Sit Ups (Sub C& J for Snatch, Row) Elise 6…

Skills: Double Unders Wod: Boxing Day For time; 60 Kettlebell Swings (24/16) 10 Double Unders 50 Front Squats (40/30) 20 Double Unders 40 Push Press (40/30) 30 Double Unders 30 Toes To Bar 40 Double Unders 20 Handstand Push-Ups 50 Double Unders 10 Burpee Box Jumps (30/24) 60 Double Unders   Pete 23:51 Rxd Nate 25:26 Rxd (^28kgs KB) Dave…

  Strength: 3-3-3 Deadlift Wod: Helen 3 Rounds for time; 400m Run 21 Kettlebell Swings (24/16) 12 Pull Ups Courts 55, 60, 65 f2 – 10:44 (12kg, Green Band) Jess F 85, 85, 85 – 12:21 (Black Band) Jess W 85, 85, 85 – 12:53 (Green Band) Simonne 65, 85, 90 – 12:06 Rxd Pete 150, 160,…

  Wod: Santa 4 Rounds for time; (30min cut-off) 13 Push Press (50/35) 15 Front Rack Lunge (50/35) 24 Sit Ups 12 Pull Ups 20 Burpees 13 Front Rack Lunges (50/35)   Sheree 21:46 Rxd Ryan 21:41 Rxd Eliot 28:35 Rxd Gordy 28:27 (sub squats) Jacob 25:03 Rxd Jayne 31:10 (25kg, Band P/U) Mel 29:57…