They call her babara

A- 50x one of your goats
ROM drills

B- barbara
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats

3min rest between rounds

C- 100 x arm haulers, 30x superman rocks

Bench mark week

Firstly well done to all those that took part in the plane pull yesterday after missing out by 3 seconds on are 1st ever plane pull I believe next year we will not only win but set a new PB. I enjoyed the day until we decided to do another workout back at the box with more legs as rich and matt wanted to do a benchmark work out so for the next two weeks we will be hitting a bench mark work out everyday mon-sat with a little twist thanks to these two guys. 

we will also be having a little social weekend soon with some work outs maybe paint balling and hitting town after once this 30 day diet is out the way. 

let the fun begin. 

A- Mobility and ROM drills 

B- Deadlift and HSPU tekkers 

C - Diane 

For time

 21-15-9

100kg deadlift

HSPU 

D - 3 mins Hollow hold

bank holiday weekend

We are open today for a 1pm wod and to hand out tshirts to those that are pulling the plane on monday, details for monday are we need to be there for 2pm as are pull is at 3pm. We need to have a form of photo ID as we will be signing a waiver all those that dont have a photo ID cannot pull the plane so please make sure you bring it.

Sundays barbell club is not on as we all need a rest after this weeks training if I dont see you before have a nice chilled weekend and see you tuesday when we return to normal classes

A) Mobility
B) OH squat
3.3.3.3.3

C) 100 arm haulers

"Egging" WOD - Red Arrows

Flt Lt Egging flew on the right hand outside of the Diamond Nine formation

 

Todays work out as promised is named after Flt Lt Egging as his position in the Diamond was flight number 4 as a mark of respect we are gonna perform a wod with the number 4 as are rep increase for the ladder. 

A - 5 min skip
ROM mobility

B - "Egging"  wod

- 100 double unders 

- 10 min Ladder 
4 Curtis P @ 60kg
4 Burpees

add 4 reps each round, total number of reps is your score 

C - 50 x sit ups, 50 x flutter kicks, 50 x leg levers, 50 x v sit ups  

Run Time

A) Mobility
B) for time
1.6km run
50 KB swings 
30 Pull ups

C) 3 mins Superman Holds

Gator

A - ROM mobility 

B - "Gator"

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

C - 100 sit ups 

100 bicycle's 

I have been talked into doing 30 days strict paleo zone I will be doing a day by day photo to see the changes if anyone else is interested please speak to me at the box or email me questions. For those looking for the guidance of how much to eat paleo zone is the way forward this is my first time of zoning so we will see what happens  

A) Mobility
B) Push press
1.1.1.1.1

C) 21-15-9
pull ups
push ups
squats
D) 1 min planks (sides and front)

crossfit bold visit

For those that don't know CrossFit Bold will be visiting us today from south west london, they are surfing in the morning then joining us for an afternoon WOD. The 1pm class may start a bit later than normal because of this for those that have to be gone by a set time you will be put in earlier groups but still all arrive for 1pm as we might start on time.

For those interested there will be a chill out period before then hitting Bournemouth town for a little gym social and chat to are fellow Crossfitters from london. We will all be going to Aruba and then see what happens call me for more details all are welcome even if you cant train today join us in the evening.


The WOD for today will be on the board in the gym and will be mixing up some new combos as always 

A) mobility
B) Back Squats
3.3.3.3.3.3
C) for time
4 rounds
400m run
50 air squats
d) 3min hollow rocks

A) mobility
B) Muscle up tekkers

C) 15 min AMRAP
5 muscle ups
10 box jumps
15 push ups 

D) 100x sit ups, 100 flutter kicks

A) mobility
b) Press
3.3.3.3.3.3
C) 3 mins hollow hold

A) Mobility
b) tabata this
pull ups
push ups
sit ups
squats

Charity plane pull bank holiday monday

Any takers on a charity burpee mile in the near future, also need names for plane pull on the bank holiday monday. Its a 20 man/woman team £400 entry and looking to get tshirts made up also for event so £30 each plus any extra we raise towards charity.  

So names and tshirt sizes today please

A) Mobility and warm up
b) 20 min AMRAP
5 OH squats
10 Burpees
15 hollow rocks
c) supermans

return of the team wod

Todays sessions will be a team wod be prepared to work as a team

We are also looking to put a team of 20 people together to take part in a plane pull let me know who is interested. Will need to get names and enter ASAP to secure are spot, think this will be a great laugh and we can have a gym social after. 

See you all later

A - Burgener Warm up 

B - Snatch 

1.1.1.1.1

C - Isabel

30 snatchs for time

D - 3 min arm-haulers

time to drag out the bench press

 

 A) Mobility 

B) Lynne

 

5 rounds for max reps. 

There is NO time component to this WOD.

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• pull ups

Return of the chipper

Most improved from last month actually making it in more than twice a week for a change keep it up boys, for any business cards, leaflets, tshirts etc contact dan at funky peach he will look after any fellow CrossFitter 

A) Mobility / crossfit warm up 

B) Chipper

10 Handstand push-ups
20 Barbell thrusters
30 Toes-to-bar
40 Power cleans, 60kg
50 Burpees
60 Sumo deadlift high-pull, 30kg

C) 100x sit ups, 3x v-ups

A-  ROM drills 

B - 5 rounds:  

run 800M,

20 x KB Swing 24kg 

20 x Dips 

C - 100 roman twists @ 10/15

30 OH sit ups @ 10/15

Great triple extension before dropping into and front squat 

work on this before moving onto weighted cleans 

a- clean tekkers 

b- clean 

1,1,1,1,1

 c- 2 min AMRAP 

clean and jerk (GTOH) 70kg

d - hollow hold 3 mins

A- mobility

B- 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 Push Jerk

C: 100 leg levers, 100 x flutter kicks 

day of fun and tekkers

A- Hand stand holds - progressions and freestanding 

B- ring tekkers 

or barbell tekkers

or catch up on a session missed from this week. 

"Isabel-Off" with Josh Everett and Dave Lipson

a - mobility/ Dynamic warm up

b - Running Isabel
5 rounds
400m run
6 snatchs 60/40
c - 100 x sit-ups. 100 x bycicle crunches

A - mobility/ movement tekkers 

B - ladder for time
21 Box jumps 24/19"
3 dead lifts 80/60
18 box jumps
6 dead lifts
15 box jumps
9 dead lifts
12 box jumps
12 dead lifts
9 box jumps
15 dead lifts
6 box jumps
18 dead lifts
3 box jumps
21 dead lifts 

c - 3 min arm-haulers

a- mobility / warm up

100 push ups
100 air squats

b- front squats 

1, 1, 1, 

c-  2 min AMRAP
 front squat max reps
m - 60, 80 or 100
f - 20,30 or 40

100 twists @ 10kg 

30 oh sit ups @ 10kg