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Showing posts from 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

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
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

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
A - Warm up
Smash your goats
Mobility

B- skills
Hand stands
Muscle ups transition

C- tabata
Squats
Hollow Rocks
superman rocks Double unders
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

hows ur snatch

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

Team Ladder

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 


SSGT Daniel Hansen

A - Warm up  perform your goats  mobility 
B - SSGT Daniel Hansen 
5 rounds for time 30 reps, 2 pood Kettlebell swing30 Burpees30 Abmat sit ups  C - superman hold
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 challenge day

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:
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
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
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 

fun friday with playing cards

A - warm up skipping  3x30 goats
b - deck of cards
diamonds = burpees
spades = squats
hearts = push ups
clubs = mountain climbers
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

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

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

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
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
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
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
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
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
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
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

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