Saturday, 24 December 2011

Merry Christmas All 

I hope everyone is relaxing over the festive period as from Jan we will be back on it 
but for the time being there will be some open gym time for you to make use of 

Christmas Day - Closed 
Boxing Day - Closed 
Bank Holiday tuesday - Closed
Wednesday - 9am- 12
Thursday - 9am - 12
Friday - 9am - 12 
Closed for New Year
Will reopen from Tuesday the 3rd Jan with full time table apart from Wednesday 8-9pm

Wednesday, 21 December 2011

josh

http://crossfitpeachtree.com/wp-content/uploads/2011/12/josh.jpg


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq

Please remember to park on right hand side of drive from now on, if there is no spaces left please park on road rather than left hand side of drive which is for GB members. Please also remember to book in for your class either via txt, comment on here or facebook as from the the new year we have to keep control of class sizes until we move gyms.
Fancy dress tomorrow for the wod so please make an effort and gym social tomorrow night at klute from 930pm casual wear is fine.

A - Warm Up 
3 rounds 
15 ring dips 
15 Front squats (PVC)
15 sit ups 
15 Back extensions 

B - Josh 
21, 40kg Oh Squats 
42 Pull ups 
15, 40kg OH Squats 
30 Pull ups 
9, 40kg OH squats 
18 Pull ups 

C - Paleo Chair

Tuesday, 20 December 2011

http://www.crossfitfiveflags.com/uploads/5flags/image/1sLtMichaelEJohnsonUSMC.jpg 

Can all crossfit members please park on the right hand side as you come in so GB members can park on left hand side. Car park needs to be shared between two gyms. 
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

A - Warm Up 
3 rounds 
15 jumping pull ups 
15 Push ups 
15 OH squats 
15 lunges 
15 sit ups 

B - Johnson 
20 min AMRAP 
110/90kg Deadlift, 9 reps 
8 muscle ups 
50/70kg squat clean, 9 reps 

C - 100 leg raises
100 bicycles 

Monday, 19 December 2011

A bit late than never Well done Pants for being November Member of the month for your efforts in both Games days and willingness to stick around and learn more.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan

Just a reminder Thursdays WODS will be fancy dress and we will be meeting at klute from 9:30 in the sky bar for pre drinks before klute opens up at 1030. 

A - Warm Up 
3 rounds 
15 Push Ups 
15 PVC Pass Overs 
15 Push Jerk 
15 Snatch 
15 Arm haulers

B - JT 
21 - 15 - 9 
HSPU 
Ring Dips 
Push Ups 

C - Superman Hold

Friday, 16 December 2011

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Straight back in with a long one to start are next three hero work outs. 
Admin note for next thursdays classes it will be fancy dress there will be punishments for lack of fancy dress 
A - Warm up 
1 min skipping 
15 air squats 
15 snatches 
15 push press 
15 Sit ups 

b - McGee 
30 min AMRAP 
5 Deadlifts @125/90
13 Push Ups
9 box jumps, 24'/20'

Thursday, 15 December 2011

rest day

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CrossFit HQ programme their training and recommend a 3 day on / 1 day off split. They have found that this training frequency and rest produces the best results and the recovery needed to be able to go at each WOD hard. We need to start looking at ourselves and Ill make sure with programming that you guys aren't burning out and more time is spent on tekkers and mobility as we have found this week that large rep numbers burn us out if we have poor tekkers

A - Individual warm up 

b - catch up wods 

tekkers 

Mobility issues 

C - Paleo chair

Wednesday, 14 December 2011

hero month continues

http://crossfitfusionli.com/wp-content/uploads/2011/12/hook-grip.bmp

good work yesterday guys lets see if we can smash randy out as fast as possible working on our triple extension and keeping good form as we fatigue 

A - burgener warm up 
15 pvc behind the head press 
15 snatch balance 
15 dead lifts 
15 high pulls 
15 power snatches 
15 hang snatch
15 full snatches 

B - OH Squat 
find 1rm in 15 mins 

C - Randy 
75 power snatches @ 35/25

D - 100 flutters
100 leg raises

Tuesday, 13 December 2011

http://www.crossfit.com/cf-assets/180x180/arnie.jpg

A - Warm up 
3 rounds 
15 pvc oh squats 
15 push ups 
15 jumping pull ups
15 scaled hspu 

B - ARNIE - for time

with a single 32/24kg kettlebell

21 turkish get-ups right arm 
50 swings 
21 oh squats left arm 
50 swings 
21 oh squats right arm 
50 swing 
21 turkish get ups left arm

Monday, 12 December 2011

http://www.crossfit-territory.com/wp-content/uploads/2009/10/crossfit.jpeg

A - Warm Up 
15 pvc pass overs 
15 air squats 
hamstring walk outs 
lunges 
pigeon walks 

B - Front Squats 
1rm in 15 min 

C - Nasty Girls
3 rounds for time 
50 Air Squats
7 muscle ups
10 power cleans @60/40 

D - 3 mins hollow hold

Friday, 9 December 2011

http://www.zoomentertainment.com.au/international/Images/Entertainers/Sharko-hana/Handstands-1.jpg

a - warm up
1 min skipping
15 squats
15 push ups 
15 pass overs
15 sit ups

b - Push press 
1rm in 15 mins 

C - Hand stand tekkers 

D - max Hand stand push ups in 3 mins 

E - 3 mins max sit ups

Thursday, 8 December 2011

rest day

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Well done these last few days guys some of you should have gone for the games to see how you would have done could have joined me or made a team so next qualifiers we are putting a team in and I want more individual entries 
A - Individual Warm up 

B - tekkers 

catch up wod 

or 

Hero Wod

Wednesday, 7 December 2011

Tuesday, 6 December 2011

http://www.kineticsportsonline.com/uploads/coastline/image/ResizedImage600376-JaxCleanFullExtension(1).jpg

A - Warm up 
15 squats
15 sit ups
15 sdhp 
15 arm haulers

B -  london throw down WOD 2
Buy in - 1200/800kg of power cleans select your own weight 
then complete 
5 rounds of 
5 shoulder to overhead 60/40kg 
7 front squat 60/40
9 toes to bar 
cash out - 1200/800kg of power cleans

C - 100 twists @ 10/5kg

Monday, 5 December 2011

Happy Birthday Snatch

happy birthday Snatch, 

A - warm up 
3 rounds 
15 Snatch balance
15 pvc pass overs 
15 hang snatch 
15 leg swings 

B - Snatch balance tekkers

C - London throw down WOD 3
100 Double unders 
30 K2E to pull ups 
30 Hang Snatch @ 35/25kg 
100 Double unders

D - 3 mins superman hold

Friday, 2 December 2011

1st birthday Games



Wod 1 - For time
10 Clean and jerks @ 20kg/20kg 
50 Sit ups 
8 Clean and jerks @ 30kg/24kg 
40 Sit ups 
6 Clean and jerks @ 40kg/28kg 
30 Sit ups 
4 Clean and jerks @ 50kg/30kg 
20 Sit ups 
2 Clean and jerks @ 60kg/34kg 

Wod 2 - Within 2 mins dead lift max reps to give highest load
men - 120kg, 100kg, 80kg, 60kg
women - 40kg, 60kg, 80kg, 100kg
Wod 3 - For time 
60 double unders/tuck jumps 
50 burpees 
40 thrusters 30/20
30 push ups 
20 kettlebell swings @24/16


coller and simon go head to head still no sign of this tshirt 


Just a reminder cash entry is needed for saturdays games and please txt me with confirmation for sundays yoga at 11:45 @ yoga rooms 
Games work outs will be posted later tonight

A - Warm Up
3 rounds 
1 min skipping 
walking lunges 
spider walk 
15 hip raises 
15 leg swings

B - tekkers 
or 
catch up wod for those not competing tomorrow

Thursday, 1 December 2011



Great session yesterday guys keep up the good work leading up to the games on Saturday 
Remember its a 10:30 meet for a 11am start make sure you bring in entry money 
Sundays Heated yoga is still on for 1145 so will be a great chance to try it and have a good stretch after games week

A - warm up 
2 rounds 
2x hamstring walks 
15 squats 
15 PVC pass overs 
15 push ups 

B - Dead lift 
1 rm in 15 mins 

C - Press 
1 rm in 15 mins

D - 100 twists @ 10/5kg 
30 Oh sit ups @ 10/5kg

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