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Dean (Mario) Cookham 06/01/2015 Crossfit Ampthill None Strength

80M OH Carry

15 mins to establish max weight unbroken OH carry. Use dumbbells, kettle bells and plates.

WOD

5km run, 26min cut off

Every 400m, into the box and 5 over paralette burpees.		 4,400 m
Performed as RX
Dean (Mario) Cookham 05/11/2015 Crossfit Ampthill None Strength

EMOM, complete the following for as long as possible: 10 min cut off.

1 Muscle up/Strict Pull Up 1 and 1 weighted overhead squat, 20kg max. Add one rep to each movement on each minute.

WOD

Partner WOD you go I go, 26 MIN AMRAP, with a 400m run every 7 mins. 0,7,14,21.

20 situps

15 Box jumps

10 Press Ups		 675 reps
Performed as RX
Dean (Mario) Cookham 05/06/2015 Crossfit Ampthill None 1: Squat clean: 10 rounds Every 2 minutes, complete:

-3x squat cleans (Work up to a max in 5 sets and perform the next 5 sets at that weight. This should be challenging)

2: Push press: Work up to a 1 RM.		 78.5 kgs
Performed as RX
Dean (Mario) Cookham 05/05/2015 Crossfit Ampthill None Skill

Power Snatch

Strength

Power Snatch in 15 mins work up to a max for the day.

WOD

Complete as many rounds as possible in 15 minutes of:

- Bridge top run

-15x deadlift

-10x shoulder to over to overhead

Weight dictated by shoulder to overhead.

 4 rounds 18 reps
Performed as RX
Dean (Mario) Cookham 05/05/2015 Crossfit Ampthill None Skill

Power Snatch

Strength

Power Snatch in 15 mins work up to a max for the day.

WOD

Complete as many rounds as possible in 15 minutes of:

- Bridge top run

-15x deadlift

-10x shoulder to over to overhead

Weight dictated by shoulder to overhead.

 4 rounds 15 reps
Performed as RX
Dean (Mario) Cookham 04/28/2015 Crossfit Ampthill None Strength

1 Box jump: In 10 mins Warm up, then 5 attempts to establish a max height Box jump.

2: Deadlift: 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

For your deadlift percentages, go off of the same number you did last week.

WOD

Complete as many reps as possible in 10 minutes of:

-60x double unders

-30x thruster		 4 rounds 65 reps
Performed as RX
Dean (Mario) Cookham 04/27/2015 Crossfit Ampthill None Strength

12 minutes EMOM, perform

-Odd minute: 3x Front squat with a 1000, 2000, 3000 count at the bottom then 3x split jerkbehind the neck. Start with bar and build up. Have weights ready!

-Even minute: max reps STRICT Pull Ups.

WOD

Complete 5 rounds of:

-100m sprint (Box, Roller shutter door ISO Container, Roller Shutter, Box)

-10x burpee over the paralette (Double Jump, so burpee is always on same side)

-100m sprint

-10x wallballs		 16m 30s
Performed as RX
Dean (Mario) Cookham 04/21/2015 Crossfit Ampthill Karen 1: Snatch You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day. Do not attempt more than 3 snatches, as it is important to see what you are capable of when the pressure is on.



WOD


For time:
150 Wallball shots
RX 9/6 kg ball		 9m 04s
Performed as RX
Dean (Mario) Cookham 04/17/2015 Crossfit Ampthill None Strength

Every 2 mins for 16 mins

1 High Hang Snatch, Hang Snatch, Squat Snatch. Start light, build progressively.

WOD

In 15 minutes, complete the following:

Run 1 Mile

Then max weight Ground to Over Head.		 28 reps
Performed as RX
Dean (Mario) Cookham 04/15/2015 Garage gym None Amrap in 15 mins

7 push press
10 o/h squats
15 sit ups

60kg
 5 rounds 7 reps
Performed as RX
Dean (Mario) Cookham 04/10/2015 Crossfit Ampthill None Snatch Skills Session 30kg kgs
Performed as RX
Dean (Mario) Cookham 04/09/2015 Stewartby lake 5k run None 22m 030s
Performed as RX
Dean (Mario) Cookham 04/08/2015 Garage gym Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 29m 23s
Performed as RX
Dean (Mario) Cookham 03/31/2015 Crossfit Ampthill None Strength:

1: Pause front squat: 10 rounds Every 90 seconds, perform:

1x pause front squat (5 second pause in bottom position). Work up to a max for the day. Must come off floor.

Work Capacity: Complete the following for time:

-Run 200m

-40x unbroken wallball

-Run 400m

-30x unbroken wallball

-Run 800m

-20x unbroken wallball

*If you break, assess a 5 rep penalty to the total for the set. For example, if you break once in the set of 40, you owe 45 total. If you break a second time, then you must perform 50 wall balls that set, etc.		 12m 030s
Performed as RX
Dean (Mario) Cookham 03/17/2015 Crossfit Ampthill None 20mins to work to one rep max deadlift
180kg

5rd's
5 deadlift (80%one rep max) 140kg
5 burpee box jump overs		 5 rounds 0 reps
Performed as RX