Crossfit B76

The Sport of Fitness... itŌĆÖs what we do...
EVERY... SINGLE... DAY ­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ­¤Åā­¤Å╗­¤żĖ­¤ÅĮŌĆŹŌÖé’Ė ÅŌØż’ĖÅ

|| Monday 24th June 2019 WoD ||
This was some spicy sriracha sauce today...
ŌĆ£Water BreakŌĆØ AMRAP 4: x3
... 27 Hang Power Cleans (43/30kg) 27 Burpees Over Bar 27/21 Calorie Row Rest 4 Minutes
21 Hang Power Cleans (52.5/38kg) 21 Burpees Over Bar 21/15 Calorie Row Rest 4 Minutes
15 Hang Power Cleans (61/43kg) 15 Burpees Over Bar 15/12 Calorie Row
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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~~ Keytlebells : Monday 24th June 2019 ~~
EMOM 30
Minutes ... 1-6 Alt KB Press Ups x12 7-12 OH Squats x16 13-18 Russian Twists x20 19-24 OH Swings x16 25-40 Clean & Jerk x12
#CrossFitB76 #Kettlebells #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Monday 24th June 2019 WoD ||
Front Squat Complex Build to a Heavy: 1 Pausing Front Squat + 1 Front Squat
... ŌĆ£Jack DanielsŌĆØ : For Time:
1,000m Run 50 Thrusters (20/15kg) 30 Pull-ups
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Sunday 22 June 2019 Gymnastics ||
Drilling the skills and working the scales...
#Gymnastics #CrossFit #Handstands #ArchAndHolliw #ShootThroughs #Paralettes

|| Sunday 23rd June 2019 Hero WoD ||
We love the Hero WoDs, especially when itŌĆÖs adapted for Teams of 2...
The Don : Shared Reps : 2 Rounds of...
... 66 Deadlifts (52/35kg) 66 Box Jump (24/20 in) 66 Kettlebell swings (24/16kg) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (25/15kg) 66 Wall Ball Shots (9/7kg 66 Burpees 66 Double Unders
#CrossFitB76 #HeroWoD #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BetterThanYesterday #PayTheMan #HWPO #HonourTheFallen
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|| Saturday 22nd June 2019 WoD ||
We love the Team workouts...
ŌĆ£WalmartŌĆØ : Teams of 3 : AMRAP 30:
... 12/9 Calorie Row / Bike / Ski 10 Medicine Ball Squat Jumps (9/7kg) 5 Power Clean & Jerks
1st 6 Rounds: 43/30kg 2nd 6 Rounds: 52.5/35kg 3rd 6 Rounds: 61/43kg 4th 6 Rounds: 70/47.5kg
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Friday 21st June 2019 WoD ||
ŌĆ£El Ni├▒oŌĆØ For Time:
1 Mile Run... 50 DB Snatches (22.5/15kg) 400 Meter Wreck Bag Run (9/7kg) 30 Pull-ups 20 Burpee Box Jumps (24/20ŌĆØ)
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Thursday 20th June 2019 WoD ||
ŌĆ£Mermaid ManŌĆØ For Time:
500 ŌĆō 400 ŌĆō 300 ŌĆō 200 ŌĆō 100 ... Meter Row 50 ŌĆō 40 ŌĆō 30 ŌĆō 20 ŌĆō 10 AbMat Sit-ups
30m Walking Lunge After Each Round
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Wednesday 19th June 2019 WoD ||
Build to a heavy complex 1 Hang power Snatch 2 Power Snatch... 3 OH Squat
" BARTENDER" AMRAP10
12 Deadlift 9 OH Squat 6 Hang Power Snatch
M 52.5kg F 38kg
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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Well that was made to look easy... the incredible Jane Mann hitting a 40kg Push Jerk PB ­¤öö yesterday... and all this after doing her best ever Concept 2 Row split times... ŌØż’ĖÅ­¤Åŗ­¤Å╗ŌĆŹŌÖé’ĖÅ . . #LadiesThatLift #RingTheBell #PushJerk #StrongWomen #CrossFitMasters #OlympicLifting @crossfit

ItŌĆÖs just a part of what we do... ­¤Åŗ­¤Å╗ŌĆŹŌÖĆ’ĖÅ
#LadiesThatLift #StrongWomen

|| Tuesday 18th June 2019 WoD ||
A classic ŌĆśGirlsŌĆÖ WoD today... always great one to retest ­¤æī­¤Å╝
ŌĆ£HelenŌĆØ 3 Rounds For Time
... 400m Run 21 Kettlebell OH Swings 24/16kg 12 Pull Ups
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Monday 17th June 2019 Kettlebell WoD ||
Part 1: Pairs 100 shared reps 2x KB
Power Clean to Hang Squat Clean to Push Jerk left to Push Jerk right
... Part 2: AMRAP10 2..4..6..8..10..12.......
OH Swings Goblet Squats Sumo High Pulls Reverse Lunges
#CrossFitB76 #Kettlebells #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Monday 17th June 2019 WoD ||
Back Squat - 6-6-6
ŌĆ£Escape from WonderlandŌĆØ 3 Rounds For Time
... 75 Double Unders 50 Air Squats 25/18 Calorie Row/Bike/Ski
With 6x 70kg squats from Tilly Kennedy ­¤æÅ­¤Å╝­¤æÅ­¤Å╝
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Sunday 16 June 2019 Hero WoD ||
This was pretty brutal today after a long week of training ... but always an honour to programme weekly Hero WoDs.
ŌĆ£Devil of Ramadi V2ŌĆØ
... 4 Rounds (with a Partner) for Time
8 Man Makers (2x 22.5/15kg) / Plank Hold 20 Deadlifts (125/93kg) / Wall Sit 24 Single DB Thrusters (22.5/15kg) / Scissor Kicks
Cash out: 500 Double-Unders / Row
#CrossFitB76 #HeroWoD #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BetterThanYesterday #PayTheMan #HWPO #HonourTheFallen
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|| Saturday 15th June 2019 WoD ||
" MONEYBAGS " (Teams of 3 | For Time | 30 Min Time Cap)
... 800m Run 75 Box Jump Overs 24/20ŌĆØ 50 Clean & Jerks 61/43kg 15 Rope Climbs 50 Clean & Jerks 75 Box Jump Overs 24/20ŌĆØ 800m Run
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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|| Friday 14th June 2019 WoD ||
ŌĆ£Rush HourŌĆØ On the 4:00 x 5 Rounds:
20/14 Calorie Row/Bike... 10 Lateral Barbell Burpees 5 Power Snatches (61/43kg)
#CrossFitB76 #CompTrainClass #MoreThanJustAGym #TrustTheProcess #FitAid #AerobicCapacity #SuttonColdfield #ReebokCrossFit #WolversonFitness #CrossFitGymnastics #CrossFitTraining #BuiltByBergeron #BetterThanYesterday #PayTheMan #HWPO
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