Monday, 31 October 2011

Mobility week


Everyday this week there will be a different Mobility video to give you some more ideas to work on those issues you may suffer with

A - Warm Up
goats
mobility
B - back squats
5rm in 15 mins
C - press
5rm in 15 mins
D - 100 twists @10/5
30 oh squats

Saturday, 29 October 2011

happy birthday helen


Happy Birthday Helen, heres a lovely birthday wod for you
we see the return of the 300 work out just for you 
so rather than doing your birthday number lets double it

A - 15 min Warm up
goats
mobility

B - 300 work out

25 Pull ups
50 deadlifts @ 60/40kg
50 push ups
50 box jumps 24/20"
50 floor wipers @60/40kg
50 clean and press @16/8kb
25 pull ups

Friday, 28 October 2011

http://rpcrossfit.files.wordpress.com/2011/03/crossfit-346.jpg?w=712&h=462
Image brought to you by red point Crossfit  

A - Warm up 
goats 
mobility 

b -7min AMRAP 
10, cleans 60/40kg
10, ring dips

c - 10 min AMRAP 
4 HSPU
8 2pood kb swings            
12 burpees 

d - 2 mins T2B

Thursday, 27 October 2011

Mobility ideas



Guys we need to start follow mobility wod work on those issues we suffer with, start looking at are range and target a area of weakness ie racking the bar, air squat and lets stop sucking at these movements

a - Warm up
goats but increase load
mobility drills

b - Dead lift
5 rm in 15 mins

c - 5 rounds
6 dead lifts, 120
9 push ups
12 box jumps

d - 20 turkish get ups

Wednesday, 26 October 2011

http://www.motifake.com/image/demotivational-poster/1009/what-do-yo-call-a-blonde-doing-a-hand-stand-demotivational-poster-1283388110.jpg
 
A - Warm up
Smash your goats
Mobility

B- skills
Hand stands
Muscle ups transition

C- tabata
Squats
Hollow Rocks
superman rocks
Double unders

Tuesday, 25 October 2011

http://www.crossfit.com/mt-archive2/BrianWilsonCrossFitPotomacTeamPullups.jpg

A - Warm up
Smash your goats
Mobility

B- for time
100 pull ups
100 kettlebell swings
100 push ups
100 v-ups

C - 100 back extensions

Monday, 24 October 2011

hows ur snatch

rorym_Games2010_IK_DoubleUnder.jpg

Hit your hollow hold through your double unders

A - Warm up 
hit your goats 
mobility drills 
- focus on OH position 

B - Snatch 
3rm in 15mins 

C - 21-15-9
Power Snatch, 40
double unders x 2

D - hollow hold 3mins 

Saturday, 22 October 2011

Team Ladder

http://farm2.static.flickr.com/1317/5113603645_68e51437a1.jpg

Challenge for class for best team photo idea 

A - Warm up
Perform your goats
mobility 

B - Team Ladder 

In your team of two, you need to complete the following ladder
as fast as possible however you want to attack it doesnt have to
be in any order and you can both do a bit of everything.

100,  Deadlift @ 100/60kg
260, Push ups
180, box jumps 



Friday, 21 October 2011

SSGT Daniel Hansen

Daniel Hansen

 
  A - Warm up 
perform your goats 
mobility 

B - SSGT Daniel Hansen 

5 rounds for time
  • 30 reps, 2 pood Kettlebell swing
  • 30 Burpees
  • 30 Abmat sit ups 
C - superman hold 

Thursday, 20 October 2011

http://3.bp.blogspot.com/_pcnS_4Pas9I/SZ0jQYlWPaI/AAAAAAAAANU/PQ3ix--liFM/s320/Clean+and+Jerk.jpg

A - Warm up 
do your goats 
mobility 

B- Clean and jerk 
3 rm 

C - tekkers 

D - 100 twists @ 10/5kg 

30 oh sit ups @ 10/5kg

Wednesday, 19 October 2011

wednesday challenge day

http://www.crossfit.com/cf-photos/september_2004_blog/Final-MYU-colour-03.jpg

A - Warm up 

perform your 90 goats 
mobility

b - You have 45 mins to complete the following challenges 

- 500m row/30 toes to bar 

- 30 burpees/pull ups 

- 100 double unders/ 30 hspu 

- 21-15-9
pistols 
turkish get ups 24/16

Rest as required between each challenge, if you go over the 45 mins that challenge will not count.

Post scores and any scaling for each challenge:

Tuesday, 18 October 2011

http://crossfitlowertown.com/wp-content/uploads/2011/07/evil-smiley-face.jpg

A - warm up
Hit all three goats
Mobility
B - 5min AMRAP
5 kb swings 24/16 
10 oh lunges with kb 24/16
15 sit ups
C - 10 min AMRAP
25 burpees 
50 kb swings 24/16 kg 
100 push ups 
200 squats 
D - 100 arm haulers

Monday, 17 October 2011

A - warm up
3 rounds 
15 PVC sdhp 
15 push ups 
15 squats 
15 sit ups 
B- sdhp 
3rm in 15mins 
C - 7 min ladder 
3 sdhp, 40/30kg 
3 muscle ups 
D - 100 hollow rocks

Saturday, 15 October 2011

http://www.crossfitkids.com/images/uploads/Entry/2007/KOP43.jpg
Exciting times to come CrossFit Kids coming to Bournemouth in the new year 
will prob have more adults wanting to do kids classes than the kids 

A - 15 min Warm up
 3 x 30 goats 
mobility

B - ladder 
200 meter run 
10 sit ups 
20 push ups 
30 Squats 
400 meter run 
15 sit ups 
30 push ups 
45 squats 
800 meter run 


Friday, 14 October 2011

fun friday with playing cards

http://upload.wikimedia.org/wikipedia/commons/e/e4/10_playing_cards.jpg

A - warm up
skipping 
3x30 goats

b - deck of cards
diamonds = burpees
spades = squats
hearts = push ups
clubs = mountain climbers

Thursday, 13 October 2011

http://2.bp.blogspot.com/-JJs9VT3cRUY/TWzLv4RUYII/AAAAAAAABIs/p8NQW-hBa6o/s400/front%2Bsquat.jpg

a - warm up
3 rounds
15 squats 
15 pvc pass overs
15 kettlebell swings
15 v ups
b  - Front squats
3rm in 15mins
C - 30-20-10
front squat, 40kg
arm haulers
D - 100 bicycles
30 twists @ 5/10

Wednesday, 12 October 2011

Kipping EVERYTHING. It's not just for pull ups anymore (Funny)





http://2.bp.blogspot.com/_SiD8FLURufE/SluhBvUioaI/AAAAAAAAAb8/gZ18UpTsIRI/s400/mariusz-pudzianowski-bench-press-chest.JPG

A - warm up
15 superman rocks
15 push ups 
15 sit ups
15 squats
b - bench press
15 min - 3rm
C - chipper
20 x 80% of 3rm bench press
100 push ups
200 double unders
D - 3 min hollow hold

Tuesday, 11 October 2011

The ButterFly Pullup Instruction Crossfit Park City


A - Warm up
200m jog
15 sit ups
15 back ext
15 squats
15 hip raises

B - Nicole
max in 20 mins 400m run
pull-ups, max reps
(record number of pull ups)

C - 3 mins superman hold

Monday, 10 October 2011

http://www.birminghambarbell.com/wp-content/uploads/2010/07/deadlifts.28664523_std.jpg

A - warm up
3 rounds
1 min skipping
15 SDHP
15 push ups
15 squats
15 sit ups

B - Deadlift
15 min to find 3rm

C - 21-15-9
100kg, deadlift
push ups

D - 100 twists @ 10/5
30 oh sit ups

Friday, 7 October 2011

http://www.thelazycaveman.com/wp-content/uploads/2011/08/2011-crossfit-games.jpg

A -  in a 20min window 
30 Clean and Jerks, 40/20kg
75 V-sit ups
remaining time complete as many rounds of 
5 pull ups 
10 push ups 
15 squats

B - 2 mins 
max load lifted at either 
m - 40/50/60
f - 20/30/40

C - 50 OH Squats @ 30/20
21-15-9
power snatches 
tuck jumps
http://crossfitsouthie.com/wp-content/uploads/mazenorep-1024x682.jpg
Get ready otherwise all your gonna hear is 
NO  REP !

A - Individual warm up 
for 15 mins 
B - Tekkers - Bar movements 
double unders 
kipping 
or 
Catch up session on any wod this week 

C - 3 min hollow hold 
3 mins superman hold

Thursday, 6 October 2011

http://games2010.crossfit.com/static/images/tonyb_chrisw_HSPU.jpg

Just a reminder that I will be selling hoodies and tshirts on saturday anything brought on the day I will donate £1 from each item towards cancer research 

A - Warm up 
5 mins skipping 
2 rounds
15 x pvc press 
15 x sit ups 
15 x back ext

B - Press
3rm 15mins
 
C - 15-10-5
x2 double unders
hspu
 
D - 100x flutters
100x leg raises

Wednesday, 5 October 2011



A - Warm Up 
15 squats 
15 push ups 
15 sit ups
15 bach ext
B - tekkers

C - 20 min Ladder
3 burpees
3 v-ups
3 kb swings 32/20kg
+ 3 each round

Tuesday, 4 October 2011



A - Warm up 
3 rounds 
15 squat jumps 
15 sit ups 
15 jumping pull ups 
15 snatch

B - 50.40.30.20.10
box jumps
hollow rocks
 
C - 3 rounds
400m run
15 pull ups (strict)
15 gtoh
 
D - 100 arm haulers

Monday, 3 October 2011



A - warm up 
15 squats 
hamstring walk outs 
push ups 
bear crawl

B - back squat
3rm in 15mins
 
C - 50 SDHP
21-15-9
hang clean
push press
 
D - 100 twists @ 10/5
30 oh sit ups

Saturday, 1 October 2011

happy birthday nemo


today we celebrate Nemos birthday even though its not till sunday,
there will be drinks in town after etc but speak with nemo with regards to this.

A - Warm up
3 rounds
200m run
15 kb swings
15 sit ups
15 back ext
15 squats

B - Nemo

27 turkish get ups 24/16
50 swings 24/16
27 v ups
27 OH Squats kb
50 swings 24/16
27 hollow rocks
27 superman rocks
27 OH squats
50 swings 24/16

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...