Thursday, 28 June 2012

http://crossfitbattlefield.com/wp-content/uploads/2012/01/chair-pu.jpg

B - 5 rounds

Max body weight floor press
Max strict pull ups unlimited rest

NB - No kipping, no butterfly pull ups allowed test of strength

Wednesday, 27 June 2012

http://www.bramshawbv.com/images/slider/bramshaw-showroom.jpg

For those that don't know this will be the new Home

For the month of July only you'll see some changes in the time table, due to the move we won't be running Barbell club on Monday, Wednesday or Sunday 
Classes will still run as normal Monday - Saturday but we will be closed on Sunday 
Once we move we will run a lot more open gym times to make up for the lack of time during July 

thanks coach FON  

B - Catch up WOD

or 

Due to Barbell club being called off 
we will go over power cleans within the class 

Tuesday, 26 June 2012

Muscle ups tips take a look 

B - Deadlift 
3rm in 15mins

C - 15-11-9
Deadlift 120/90
Muscle Ups

Time cap 15 mins

Monday, 25 June 2012

http://games.crossfit.com/sites/default/files/12.4_wb2.jpg

B - Press 
3rm in 15 mins 

C - 4 rounds for time:
15 Thrusters 40/30kg
15 burpees

10 min time cap 

Sunday, 24 June 2012

Happy birthday Naomi



Birthday Fun for Naomi

B - Back squat 
3rm in 15 mins 

C - 8 min AMRAP 
3 KB Clean and jerk 32/24kg E/S
6 Pistols
9 box Jumps 24/20"

NB - Both heels have to be on Box,

Thursday, 21 June 2012

http://crossfitie.typepad.com/.a/6a00d83451c51a69e20147e23eba0d970b-800wi

B - Work three parts of your Snatch 
15 mins 

C - 3 Rounds 

20 OH Reverse plate lunges 25/15kg 
25 lateral Burpees 
30 sit ups

Wednesday, 20 June 2012

Tuesday, 19 June 2012

http://crossfitbrockville.com/uploads/3/0/3/9/3039784/4979250.jpg

B - SDHP 
1rm in 15 mins 

C - 50 SDHP 32/24 kettlebell
40 ring dips
30 Grasshoppers e/l
20 KB clean and jerks @ 24/16
10 HSPU

Monday, 18 June 2012


Anyone keen on doing it again this year 

B- push jerk
1rm in 15 mins

C- 5 rounds for time
10 push jerks @60% 1rm
50 double unders
Rest 1min

Sunday, 17 June 2012


Those looking to hit a kipping or butterfly pull check out this video from HQ with spealler

B - OH Squats
1rm in 15 mins

C - 30-20-10
OH Squats 40/30
Pull ups

Thursday, 14 June 2012



B - 3 rounds, 1 min stations
T2B
Burpees
Kb swings @24/16
Box jumps
Thrusters @40/30
Rest 1 min


B - Catch Up WOD 
or 
Tekkers 
- kipping 
- Air squats

Tuesday, 12 June 2012

Weds

http://blog.sevanmatossian.com/wp-content/uploads/2012/05/rich-275lb-snatch-regional-2012.jpg

B - Snatch 
1rm in 15 mins 

C - 9-7-1
HSPU 
Snatch @60/40kg 

NB - Snatches are full squat, HSPU are strict with no abmats

Monday, 11 June 2012

Tuesday

Games day girls attacking the Final WOD

B - Push press
1rm in 15mins

C - 8 min ladder
4 Push press @70% of 1rm
4 chest to bar

increase in 4s

NB - please band up if C2B is not possible, normal pull ups will be
classed as a no rep chest must touch the bar.

Sunday, 10 June 2012

http://www.crossfitmonrovia.com/wp-content/uploads/2010/10/DSC_0802.jpg

B - Front squats 
1rm in 15 mins 

C - 21-15-9
Front Squat 40/30kg 
burpee
Sit ups

Thursday, 7 June 2012

http://4.bp.blogspot.com/_CRVydCl2rCY/TN9S4197G1I/AAAAAAAAbzs/afmNQE1bYfo/s1600/crossfit-motivated-people-only.bmp

B - Games day athletes go over movements with Bar work tekkers carry on with strict movements from your snatch tekkers and clean tekkers last week, Active shoulders, external rotation of hips and work your mobility drills and retest. 

No games athletes 

- 5 rounds 
7 muscle ups 
21 burpees

NB -  MU subs are, in order, banded, rowing (with box, without), kneeling.

Active Recovery

http://crossfitcentcom.com/wp-content/uploads/2011/10/w63-natalie-woolfolk-95kg-209-lb-snatch-437x600.jpg

- 30 Snatches
Perfect form 

NB - No time limit, focus on external rotation of hip and shoulder 

Tuesday, 5 June 2012



CrossFit Totals 

Press 1 rep
Squat 1 rep
Dead lift 1 rep

Youll get a few minutes to warm up on all the movements
then its 3 attempts at each movement no more 
 

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...