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

josh

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

 

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 

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

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'

rest day

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

hero month continues

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

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

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

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

rest day

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

 

did think against this but rather get it out the way so go get it guys, final one so go hard

 

A - warm up

3 rounds 

15 squats 

15 push press 

15 push ups 

15 jumping pull ups 

B - WORKOUT 1:

Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

 

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

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

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

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