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 swing
• 30 Burpees
• 30 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