Advertisement
Advertisement

Snatch session ️‍️ • A) work up to a snatch triple - 90kg Back down to 50% then, B) work up to a snatch double - 100kg Back down to 50% then, C) work up to a snatch single - 110kg Back down to 65% then, D) every 30s x 20: 1 x snatch - 72kg • Been a while since hitting 110kg (did take 3 attempts )... Hip flexor starting to feel ok again. • Not planning on building up to anything crazy until the after the CF open which is the focus atm - feel like I should probably at least try and stay on top of some mediocre lifting tho 🤷‍️ • #snatch #weightlifting #crossfit #training #strength #power #speed #grind #workout #tekkers #addidas #samba #newlifters #triple #double #single #heavy #beenawhile #cfopen #crossfitironduke

Advertisement

‘Nother fabulous workout 🤗 • AMRAP 3 Rest 3 AMRAP 6 Rest 3 AMRAP 9 Rest 3 For Time: 40 x cal row 10 x DB GTOH 2 x 22.5kgs 20m x DB F/R walking lunge 22.5kgs 30 x Alt. DB. snatch 22.5kg 40 x burpee 50 x wall ball 20lbs 100 x double under *start from beginning each round • A) 5m lunge B) 16 x snatch C) 16 x burpee D) 15:08 • Loved staring on a 40cal row each time • #jstcompeteprogramming #crossfit #open #openprep #nearlydied #cardio #rowing #dumbbells #workout #gtoh #lunge #snatch #burpee #wallball #doubleunder #sweatymess #mentalgrind #workharder #bebetter #crossfitironduke

WOW!!!! What can we say.... what an end to the busiest ever week, we have seen in the history of CFID. A huge thank you, to everyone that showed up and gave it their all. To our members, you have all been amazing - thank you for looking after everyone and buddying up with the first timers, and for being our little demonstrators in pretty much every class. To the first timers, we hope you have enjoyed yourselves and we look forward to seeing you back very soon. Apologies, that some people missed their pictures being taken, and certificates being issued. But they are at @crossfit.ironduke waiting for you. It's been an amazing, crazy and busy week.... roll on next week for Progress Week. #teamcfid #cfidfamily #crossfitironduke #backtobasics #busyweek #thankyou #proudcoaches

- TEAM TRAINING ‍️‍️ - Not sure how @amybakersinger got lumbered with my fat ass again but it seemed to workout ok, especially as I was sleep deprived and she was hungover - #crossfit #teamtraining #gymnastics #pairs #wod #extremebean #coffee #bigcrocodile #gym #rockthecroc #ironduke #crossfitter #crossfitsucks #iloveitreally #gymlife #weights #fitness #gym #cardio #crossfitironduke #fit #strong #motivation #muscle #strength #followme #snapchat #insta #follow #waterlooville #

@penners10 1
Advertisement

Day 12 of 2018 and although my body feels battered I’ve smashed 5 days of training, hit a PB, beaten my time by 24 seconds in the WOD I did when I first joined @crossfit.ironduke AND best of all I got my breathing right in my front squats today AND didn’t throw a tantrum ALL week #fitnessgirl #fitness #fitnessaddict #healthylifestyle #stronggirl #strongnotskinny #fitfam #instafit #crossfitgirl #doitforyourself #progressnotperfection #stronger #crossfitaddiction #stronggirl #gymlife #anythingispossible #goals #progressisprogress #practice #nevergiveup #pushyourself #crossfitironduke #pb #smashedit

Last night saw our busiest ever @irondukebarbell club, with everyone drilling C&J. Congratulations to everyone who hit a new PB too - great start to 2018!!! Of course, no Iron Duke Barbell Club can end without a killer core session, from coaches @tbc34 and @hreynolds94 - last nights was a hollow hold/v-sit up Mexican wave! Don't forget that Iron Duke Barbell Club is also open to non-members, and runs every Thursday night at 19:00. #irondukebarbellclub #crossfitironduke #teamcfid #cfidfamily #weightliftingclub #waterlooville #gym #crossfit #crossfitweightlifting #cleanandjerk #corework #busybusy #absforeighteen #strengthisachoice @crossfit_weightlifting @crossfit

Advertisement

- Still can’t manage to link Muscle Ups 🤷‍️ #fatnweak - Hopefully the tekkers are improving, however I’m sure if I was lighter, stronger, fitter and better il have these fuckers in the - YES that is @extremebeanco in the background ️ - #crossfit #muscleup #mu #gymnastics #tooheavy #extremebean #coffee #bigcrocodile #gym #rockthecroc #ironduke #crossfitsucks #iloveitreally #gymlife #weights #fitness #gym #cardio #crossfitironduke #fit #strong #motivation #muscle #strength #followme #snapchat #follow #insta #waterlooville #

@penners10 5

Places are filling up fast for our FREE week: 8-13 January. Every class, every day will be free, and suitable for all levels of fitness and abilities. So come on down and try us out, meet the team and be part of our community. Plus if you can attend three classes, over three different days that week, then you can join up as a member. Contact us now, to book yourself in. CrossFit Iron Duke - more than just a gym! #crossfit #crossfitironduke #teamcfid #everyonestartedsomewhere #freeweek #gym #cfidfamily #waterlooville #portsmouth