Friday, 30 March 2012

Khalipa & Maddox Battle Froning cf new totals



A - Warm Up
3 rounds
lunges
15 KB swings
15 push ups
15 pvc snatch balance
B - Totals
find your 1rm
clean
bench press
oh squats
C - mobility

Wednesday, 28 March 2012

thursday rest day



A - Warm Up
Individual mobility
15m
B - Rest Day Catch up WOD
Tekkers
- muscle ups
30 muscle ups
 for time

Tuesday, 27 March 2012

quick demo of a goblet kb squat 

A - Warm Up
3 rounds
15 PVC Cleans
15 Oh squats
15 pvc snatch balance
15 SDHP
B - 20 min AMRAP
5 HSPU
10 KB swings @ 24/16
15 KB goblet Squats @24/16
C - 3 min Superman hold

Monday, 26 March 2012

tuesdays wod



A - Warm Up
3 rounds
15 push ups
15 sit ups
15 back ext
15 squats
B - Lynne
5 rounds max reps
BW Bench press
Pull ups
C - 100 twists @15/10

Sunday, 25 March 2012




A - Warm Up
3 rounds
15 Air squats
hamstring walk outs
15 scaled HSPU
15 SDHP
B - CrossFit Totals
find your 1 rm
deadlift
back squat
press
C - Mobility

Friday, 23 March 2012



A - Warm Up
3 rounds
15 wall balls 
lunges 
15 pvc pass overs
10 hamstring walk outs 

B- Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

C - Mobility 

Thursday, 22 March 2012

Cherry Picking

I’m going to make this short and sweet (like a cherry): don’t cherry pick! Nobody likes it when you sit by the goal or basket and wait for the ball to come your way, allowing you to make the easy score. Don’t be that guy!
What am I talking about? Cherry picking WOD’s has been around for centuries, or maybe just since CrossFit started about 10 years ago. It involves checking the blog in the morning before the WOD, making a sour face, and then proclaiming to whoever is within earshot, “Ew, more burpees and running, there’s no way I’m going to CrossFit !” Cherry picking is a natural human reaction; you don’t want to go and do something A) you don’t like doing or B) you may look bad doing. Most everyone who comes to the gym “likes” CrossFit for a number of different reasons. However, no one truly likes burpees or (insert least favorite exercise). But, and here’s the point, the exercises you least like doing are probably the ones you need to do the most. Force yourself to show up for the “bad” ones and eventually they won’t be so bad anymore.

http://www.crossfitnaples.com/wp-content/uploads/2012/01/idonotbelieve.jpg

I urge you not to cherry pick workouts and miss out on getting better at your weaknesses. In fact, when you’re sitting at your computer and you see a workout that makes you taste a little vomit in your mouth that’s the one you should show up for! Don’t be that guy! Save the cherry picking for that chubby lazy kid in your 6th grade PE class.

Wednesday, 21 March 2012



A - Warm Up 
3 rounds 
broad jumps 
hamstring walk outs 
15 sit ups 
15 scaled HSPU 

B - 40 Burpee "buy in"
30-24-18 
Air Squats 
push ups (hog) 
pull ups 
40 Burpee "cash out"

C - 3mins hollow colds 

Tuesday, 20 March 2012



A - Warm Up 
3 rounds 
15 OH squats 
Sumo Squats 
Lunges 
15 Arm Haulers 

B - Oh Squats 
5 rm 

C - Nancy 
5 rounds 
400m Run 
15 OH Squats, 40/30kg 

D - 100 back extensions

Monday, 19 March 2012



A - 
Warm Up 
3 rounds 
hamstring walk outs 
15 SDHP 
15 push ups 
15 Squats 
B - 
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
C - 
100 twists @10/5kg 
30 oh sit ups

Friday, 16 March 2012



A - Warm Up 
3 rounds 
broad jumps
15 pvc pass overs
hamstring walk outs
15 pvc thruster 

B - Open wod 12.4
12 min AMRAP 
150 wall balls 9/6kg (sub thrusters 20/15kg)
90 double unders (sub tuck jumps)
30 Muscle ups (floor muscle ups) 

C - cool down and mobility

Thursday, 15 March 2012


 compare the two different styles and attack in a way in which suits your strengths

A - Warm Up 
individual mobility 
for 15 mins 

B - Double unders 
tekkers 

C - Muscle up 
tekkers

D - ?

Wednesday, 14 March 2012


with thanks to CrossFit Gold coast 

A] Hang Squat Clean
3-3-3-3-3
B]
15 min AMRAP
Run 200m
45 Double Unders
15 Front Squat 50/35kg
C]
100 Hollow Rocks

Tuesday, 13 March 2012
























New hoodies and tshirts designs please message me with sizes and orders  
 
A]
Snatch balance
B]
For time:
Run 400m
10 Wall walk
20 Overhead Lunge (PVC pipe)
30 KB Swing 24/16kg
Run 400m
C]
Roll/Stretch/Mobility

Monday, 12 March 2012

how CrossFit and CrossFit Bournemouth is evolving what this space 

A]
Deadlift
3 sets @Bodyweight
B]
5 min AMRAP
drive way run
10 Burpees
Rest 3 mins
C]
5 min AMRAP
15 KB Swings
10 Pushups (HOG)
D]
3 min hollow hold

Friday, 9 March 2012

open wod 12.3

 

A - Warm Up 
3 rounds 
15 squats 
15 push ups 
15 sit ups 
15 hamstring walk outs 

B - Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 STOH (M 52.5 / F 34)
9 Toes-to-bar

or

Scaled 
15 box jumps (m 24"/F 20")
12 STOH (m 40/ F 25)
9 toes-to-rings/v-sit ups

Thursday, 8 March 2012

Salo making push press look easy. lets start getting ready for tomorrows 1st attempt at games wod for those in open. None open members can either hit a catch up wod or get involved in some tekkers and mobility on your rest day

A - Individual Mobility 
15 mins

B - Plyo Box Jumps 
  - Tekkers 
             - mobility issues 
C - Push Press 
       - tekkers 
         - mobility 
D - 5 min AMRAP 
10 box jumps 24"/20"
7 Push press 20/15kg 
5 V-ups 

Or 

Catch up WOD 

Wednesday, 7 March 2012

just an example that it can be done fast 

A - Warm Up 
3 rounds 
15 leg swings 
15 sit ups
15 back ext
15 push ups
B - Deadlift 
find your 3rm in 15mins 
C - Diane 
21-15-9 
deadlift 100/75kg 
HSPU
D - 100 twists @10/5kg 
30 oh sit ups

Tuesday, 6 March 2012



Time for EVA 
5 rounds 
800m run 
30 kettlebell swings 32/24kg 
30 Pull ups

Monday, 5 March 2012



A]
Front Squat
3 sets of Max @ Bodyweight
B]
15 Min AMRAP
10 Front Squat 70/45kg
10 KB Swing 32/24kg
10 Burpee Box plate
10 V sit ups

Friday, 2 March 2012


Recap on yesterdays wod ready for the open crew to hit again on the weekend. 
From the sessions I watched and my 1st attempt its clear that as we hit are lifts we have to hit all three pulls. Have confidence in are mobility to drop into a deep OH Squat position

A - Warm up 
 2 rounds
15 snatch high pulls
15 power snatch
15 snatch balance
15 snatches 

B - Tekkers 

Spend time working on transition from 2nd pull to 3rd
break down movement issues
- hamstrings 
- hips 
- internal rotation of shoulders 
- external rotation of shoulders 

test and retest after each area



Thursday, 1 March 2012




A- Warm up 
3 rounds 
15 Snatch high pulls 
15 Power Snatch
15 Snatch Balance 
15 Squat Snatch 

B - Snatch tekkers 

C - Games Wod 12.2
in a 10 min window
30 reps @ 34/20
30 reps @ 60/34
30 reps @ 75/45
AMRAP @ 95/55

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...