Monday, 30 April 2012

http://infoseekchina.files.wordpress.com/2010/05/chenyibinggymnastics.jpg

A]
Push Press
3rm in 15 mins
B]
3min max 
Ring dips
C]
7 Min AMRAP
7 Box Jumps
7 Burpee
7 KB Swing 24/16kg

Sunday, 29 April 2012

http://healthhabits.files.wordpress.com/2009/01/tabata-training-before-and-after-pictures.jpg

B - Back Squat 
3rm in 15 mins 

C - Tabata 
pull ups (strict)
push ups (hog)
sit ups (Abmat)
squats  (hbh)

D - Hand stand Hold

Thursday, 26 April 2012

http://www.t-nation.com/img/photos/2011/11-707-01/farmers-walk-variation.jpg

For time:
Three rounds of:
7 Deadlifts (150 / 102 kg)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (10/6 kg ball to 10')
21 Toes-to-bar
then,
30m Farmer carry (2 - 32/24kg kb)
28 Burpee box jumps (24" / 20" box)
30m Farmer carry (2 - 32/24kg kb)
3 Muscle-ups

Wednesday, 25 April 2012

Thursday Rest day

http://english.people.com.cn/mediafile/200808/09/P200808091211391049315536.jpg 

After Wednesday WOD lets work on are depth in snatch rather than power snatching, light load work tekkers 

B - Rest Day 
Catch up Wod
Snatch/clean tekkers
snatch Balance

Tuesday, 24 April 2012

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B - Snatch Ladder 

You will have 1 min to perform 20 double-unders/ tuck jumps, and then one snatch. There is a 30-second "reset" time to add your next weight.  

allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders. The extra double-unders will be used to break ties for athletes who snatched the same weight.

Women's weights (kg): Beginners 32.5, 35, 37.5, 40, 42.5, (Rx) 45, 47.5, 50, 52.5, 55, 57.5, 60
Men's weights (kg): Beginners 35, 40, 45, 50, 55, (Rx) 60, 65, 70, 75, 79.5, 84, 88, 93, 

score is highest lift completed, plus the number of double-unders at the final station.

For example, if an athlete successfully snatches 70kg, then moves to the next station, completes 20 double-unders and misses 275kg, then completes 15 double-unders, the athlete's score is 71.5

Monday, 23 April 2012


http://games2010.crossfit.com/static/images/rorym_Games09CFCentralChipper.jpg

For time:
50 Back squats (60 / 42.5kg)
40 Pull-ups
30 Shoulder-to-overhead (60 / 42.5kg)
50 Front squats (38 / 30 kg)
40 Pull-ups
30 Shoulder-to-overhead (38 / 30 kg)
50 Overhead squats (30 / 20kg)
40 Pull-ups
30 Shoulder-to-overhead (30 / 20kg)

Time cap: 22 minutes

Sunday, 22 April 2012

A week of Regional WODS



B - HSPU tekkers
Kick up 
Kipping 

C - Diane
 (regional WOD 1)
21-15-9
Deadlift 
HSPU 

Thursday, 19 April 2012

AMRAP Friday

http://cfmoncton.files.wordpress.com/2009/10/marathoner_sprinter2.jpg 
 

B - Press
3rm
C - 10 min AMRAP
3 hspu
6  Deadlift @100/75kg
12 KB swings @32/24kg
24 air squats

Wednesday, 18 April 2012

thursday Rest Day

 http://www.theboatshedfitness.co.uk/wp-content/uploads/2011/02/L-sit.jpg

Enjoy your rest day hit some tekkers and work your Drills 

 
Catch up WOD,
Gymnastic Tekkers, 
Snatch Balance 

 
 

Tuesday, 17 April 2012



B - weighted ring dips 
1rm
C - 10.9.8.7.6.5.4.3.2.1
ring dips
box jumps 30”/24”
Oh sit ups @15/10

(15min cut off)

Monday, 16 April 2012

some tekkers on double unders 

B) cash in :- 200 Double unders 
10 rounds of
10 pull ups 
10 pistols 
cash out :- 200 double unders

C) 3 x 20 K2E

Sunday, 15 April 2012

what better than to start the week upside down 

B - dead lift
find your 3rm
C - 3min max
hspu
D - 15-12-9
100kg dead lift
wall walks 
E - 100 twists

Thursday, 12 April 2012

http://cfp.typepad.com/.a/6a010537188c9e970b01348893ff8b970c-800wi

B - Rest day 
- Catch Up WOD
or 
General skills 
- double unders 
- muscle ups 
- Hand Stand Push ups/walks 
- Pull Ups/butterfly

NO LIFTING WEIGHTS

Wednesday, 11 April 2012

 a general idea of what our new toy is for

B - SDHP
for 1rm
C - 9-7-3
SDHP @60/45
Pull ups 
D - 3 x 10 GHD Sit ups

Tuesday, 10 April 2012

cheeky girls



Happy Birthday to Shorty, Ali G and Doreen enjoy these nasty girls together

B - cheeky girls
cash in - 30 clean and jerks @60/45
50-40-30-20-10
double unders
sit ups
cash out - 30 snatches @ 60/45kg

Monday, 9 April 2012

Tuesday WOD

 

Martin Dean, Aarhus, Denmark.

Hope you all had a good Easter, lets return with a nice combo

B - Front Squat
for 1 rm
C - 15 - 12 - 9
front Squat 70/52.5
kb c&j alt 24/16

Wednesday, 4 April 2012

Thursday WOD

http://domaingang.com/wp-content/uploads/2011/07/money.jpg

50 Push ups (Cash in)
30 - 20 - 10
KB Swings  @32/24
kb turkish get ups
50 push ups (Cash Out)

Tuesday, 3 April 2012

weds wod

http://coachk.typepad.com/photos/crossfit_hel_facility/february_13_2007_010.jpg

18 min Ladder
3 Curtis P @40/30
3 T2R
3 Ring Pull ups 
6 Curtis p @40/30
6 T2R
6 Ring Pull ups 
increase by 3 each round
etc etc

Monday, 2 April 2012

 http://saptstrength.com/wp-content/uploads/2011/09/TEweightlifter.jpg

B - Push Press
for 1 rm
C - 21 - 15 - 9
Hang clean @60/45
Push press @60/45

Sunday, 1 April 2012



A - Warm Up
3 rounds
walking lunges
15 push ups
15 v sit ups
200m run
B - Michael
3 rounds
800m Run
50 Bach Extensions
50 sit ups
C - 3 min hollow hold

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...