Thursday, 31 May 2012

 http://saptstrength.com/wp-content/uploads/2012/05/situpspic-575x431.jpg

- 20 min AMRAP 

5 HSPU 
10 OH Sit Ups (straight leg) @15/10
15 KB Swings @32/24kg

Wednesday, 30 May 2012

Tuesday, 29 May 2012

http://www.crossfitreact.com/images/whining.jpg

B - SDHP 
5rm

C - max rounds in 3 mins
3 SDHP 60/40kg
6 push ups
9 squats
rest 1 min

repeat for a total of 5 cycles

N/B Score is max completed rounds for 5 cycles, round only counts if its completed

Monday, 28 May 2012


work that speed under the bar, push yourself
 into that second squat position with your arms

B - Push jerk
 5rm
 
C - 3 min max effort
5 push jerk @70/50kg
5 pull ups (strict)
rest 90 secs
3 min max effort
10 air squats 
10 V-ups 

N/B - Score is total amount of reps for all of C

Sunday, 27 May 2012

go after those hips 

B - OH squat 
5rm in 15 mins
 
C - 5 rounds
3 snatch dead lifts @60/40kg
3 squat snatch @60/40kg
3 OH Squats @60/40kg
time cap 10 mins

Thursday, 24 May 2012


issues that have come up and for all to focus on again are hip/shoulder mobility, 
check out this video and have a go at home or in the box 

- Snatch
15mins to 5rm
 
- For 15 mins on the min
3 Snatches at 60/40kg

N.B - If you fail to complete a round you just keep going for reps until time is up

Wednesday, 23 May 2012

Tuesday, 22 May 2012

http://cdn.stronglifts.com/wp-content/uploads/deadlift-grip-bolton.jpg

- Deadlift 
5rm in 15mins 

- On the min for 15 mins 
adv - 3 muscle ups 
or beg - 6 pull ups, 6 box dips

Monday, 21 May 2012



B - Push press 5rm 

C - For time 
21 Push press 50/35
200m run 
15 push press 50/35
200m run 
9 push press 30/35
200m run 


Sunday, 20 May 2012

http://2.bp.blogspot.com/_wckrM5zFwGk/Slew6vXmJDI/AAAAAAAAAvQ/8zrl_MmiDWY/s400/GorillaYawning01_2.gif 
Let rip of your Primal Side

 - front squat
 5rm in 15 mins 
 
- 3 min Max Effort
1 clean, 3 front squats @80/50kg
rest 90 secs
- 3 min Max Effort
KB C&J 32/24kg
rest 90 secs
- 3 min Max Effort
Push ups 
rest 90 secs
- 3 min Max Effort 
twists @20/15kg plate

Thursday, 17 May 2012

http://www.crossfitreact.com/images/miserable.jpg

We Say good bye to Holly yet again and happy birthday to Alex Mr secret birthday boy

B - 2 rounds for time 

28 burpee to plates 20/15kg
28 V-ups 
28 ground to over head @20/15kg plate 
28 twists @20/15kg plates
28 SDHP with 20/15kg plates
28 Goblet Squats @20/15kg plates

Time Cap - 25 mins

Wednesday, 16 May 2012



keep moving on your rest day but low intensity 

Rest day 
Catch up WOD
5km run/row 
Gymnastic Tekkers 

Tuesday, 15 May 2012

 http://www.crossfitedmonton.ca/wp-content/uploads/2009/03/cow-back-squat.jpg

B - Back Squat 
5rm in 15 mins 

C - 20x Back Squat 
Unbroken set 

D -  4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Monday, 14 May 2012

http://www.crossfitreact.com/images/dog.jpg

B - 5rm press
 in 15 mins 

C - 10 min Ladder 
increase by 2 each round
4 HSPU
4 kb Swings @24/16
4 sit ups (straight leg)

Sunday, 13 May 2012



 B - OH Squats
3rm in 15 mins 
 
C - 7 min AMRAP
10 OH Squats @40/30
20 double unders

Thursday, 10 May 2012

http://2.bp.blogspot.com/-8DWRGxKfwAE/Tsc-lGv-C8I/AAAAAAAAFBk/tRw00v4lTUM/s1600/WOD111026MovementShots.jpg

B - Cash In - 30 SDHP @60/45kg 
30-20-10
KB goblet Squats @32/24
grasshoppers 
V-ups 
Cash out - 30 Snatches @60/45kg

time cap - 20 mins

Wednesday, 9 May 2012

thursday WOD

 some old school photos from last year some things havent changed hey coco

B - Push jerk 
3rm in 15 mins 

C - 21-15-9
kb clean & jerk 24/16kg
burpees

Tuesday, 8 May 2012

 
B - Dead lift 
3rm in 15 mins 

C - 10 min AMRAP
5 deadlifts 60/40kg
5 Hang cleans 60/40kg
5 STOH 60/40kg

Monday, 7 May 2012


I hope you all had a good bank holiday, 

B - Front Squats 
3rm in 15mins 

C - 10 rounds  for time
5 pull ups 
10 TTB
15 squats


Thursday, 3 May 2012

Friday brings more heavy lifting


 Some heavy lifts but check out the speed under the bar lets look to land in a Squat rather than power cleaning the bar up 

b - Clean 
3 rm in 15mins

c - 3 rounds of:
21 Wall Ball @ 10/6kg
21 TTB

Wednesday, 2 May 2012

thursday rest day


have a play with your kipping HSPU 

B - Tekkers 
- Muscle Ups Transitions
- HSPU tekkers 
Catch Up WODs 

C - 30 GHD sit ups

Tuesday, 1 May 2012

weds madness





Coaches messing around 

Just a quick admin note we have now gone Ltd and I require you to fill out a CF Bmouth Ltd standing order form which will be in the gym which will be set up for your next payment this saves you changing details over and you can delete current standing order if you have one set up


B - In a 15 minute window, 
set a 1RM turkish get up

C - CrossFit 3D WOD:
AMRAP in 15 minutes;
5 front squat (60g/40kg) – no rack
10 SDHP (32kg/24kg kettlebell)
15 box jump (24″/20″)

COVID-19 UPDATE

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