Tansey's Revenge

For Time:

200 double unders

5 STOH 100/70kg
20 pullups
400m run
4 STOH 100/70kg
20 pullups
400m run
3 STOH 100/70kg
20 pullups
400m run
2 STOH 100/70kg
20 pullups
400m run
1 STOH 100/70kg
20 pullups
400m run

200 double unders

Anyone who trains in a CrossFit box will understand that it isn’t just about going to the gym; it’s about the community and the family like connections you make within that community.

Sadly, 3 years ago we lost one of our core members to SADS (Sudden adult death syndrome.) Chris Tansey was as strong as an Ox. He thrived on lifting heavy, loved the element of competition and wasn’t afraid to go to “the pain cave.” Above all that he loved the gym, loved the community and loved to laugh, smile and joke through all the struggles that come with training hard. He passed away doing what he loved most. So today, what would have been his 31st birthday, we honour his memory by completing “Tansey’s Revenge;” a heavy and gruelling workout that will see you entering that “pain cave”...Chris would have loved it. We are supporting his charity Vital Signs which provides heart traces for everyone to prevent SADS from taking people too soon.

for those of you wanting to donate to Vital Signs Foundation (VSF) in his name please click on the link below. VSF provide FREE and effective heart screening events for the reduction of Sudden Cardiac Arrest in Young People aged 15-35

https://www.justgiving.com/CrossFitLiverpoolChrisT

Happy Birthday Brother,

we miss you every day

In teams of two

AMRAP 30

50 Double-Unders (yritykset lasketaan) tai 100 SU
40 Wall Ball Shots 4 kg pallo!!
30 Kettlebell Swings 14 / 18
20 Burpees <3
10 Pull-Ups tai 3 x MUP
Eli tyyli vapaa parin kanssa, kun lukumäärä täynnä niin sitten seuraavaan liikkeeseen! 💪

Open 18.1 valmistelu

3 kierrosta
30 naruhyppy
15 cal soutu
12 istumaannousu
9 hyvää huomenta kuminauhalla
6 mittarimato käsillä

Tyhjällä tangolla
5 hyvää huomenta
5 takakyykky
5 kyynärpäiden kierto ylös räkissä
5 maastaveto suorin jaloin
5 raaka rinnalleveto riipusta
5 raaka rinnalleveto

+etu/takareisien, pohkeiden rullailu

Hypyt/loikat 5x3 (esim. hyppyjä boxille, tankohypyt, jännehyppyjä...)
Kyykky 3x2x92,5% (lämmittelysarjat mahdollisimman pitkälle kunnon stopilla pohjassa)
Suorinjaloin veto 3x12-20 kevyt/palauttava
+ vatsajumppaa 50-150 toistoa

"One More Rep"
Partner WOD , timcap : 20 mins
41 Toes to Bar
41 Box jump-overs @60/50cm
41 Kettlebell Swings @24/16kg
41 Wallballs @9/6kg
41 Pullups
41 Power Snatch @35/25kg

At the start do 1 burpee
At start of next minute do 2 burpees
At start of next minute do 3 burpees... and so on.

Only one partner working at a time on the chipper. All burpees are team totals, both partners may do these together but they do not have to be tandem (for example: one partner could do all 3 burpees at the start of the 3rd minute interval, then by the 10th minute, both partners could work at the same time and do 5 burpees each).

Rx+ : burpees 2,4,6,8,10,12,... and so on at the start of every minute

• @ 0:00 Min Running Clock:
Burpees 75 reps
@ 5:00 Min Running Clock:
MB Wall Ball (9/6Kg) 75 reps
@ 10:00 Min Running Clock:
One-Arm KB Clean & Jerk (24/16Kg) 50 reps (alternating arm every 5 reps)
@ 15:00 Min Running Clock:
Plyo Box Jump Overs (60/50 cm) 50 reps
@ 20:00 Min Running Clock:
BB Shoulder to Overhead (70/45Kg) 25 reps
@ 25:00 Min Running Clock:
Ring Muscle Ups 25/20 reps
@ 30:00 Timecap

Tieni il conto del numero di reps x esercizio che riesci a completare nei 5 minuti. Anche se non completi il numero prestabilito di reps prosegui all’esercizio successivo e così via ogni volta anche se termina il tempo.

Strength: back squat 5x3@85%

Wod: for time
60 cal row
50 wall ball@9/6
40 DBsnatch@22.5/15
30 BJO@24/20"
20 DUs
10 C2B

Strength: build upto 85% of your 1rm then perform 3 reps every 90 secs for 5rds

Wod: a chance to test out your speed work, transition from each movement fast and aim to move unbroken through each section.

Tempaus lähtö 5 - 7 cm korokkeelta 5 x 3-2 60 - 80 %

For Time

Reps: 21-15-9

• Movements: Dumbbell Snatch + Burpee

Dumbbell Weight: Men: 22,5 kg & Women: 15 kg

Burpee hypätään tasajalkaa käsipainon yli <3 , lisäksi burpeissa jalat on osuttava maahan yhtä aikaa, ilman askelluksia yms.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 swing kicks per
20 side lunge
20 mclimbers

Metcon/*Rx(20)
800m run
40 wallballs 16/12-*20/14
400m run
40 mbsu 16/12-*20/14
200m mb run
40 mb front squat 16/12-*20/14

gym goat/conductors club movements (8)

Finisher
2 min samson stretch
30 w raise
60 tucks