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Showing posts from June, 2012
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
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
Due to Barbell club being called off  we will go over power cleans within the class
Muscle ups tips take a look 
B - Deadlift  3rm in 15mins
C - 15-11-9 Deadlift 120/90 Muscle Ups
Time cap 15 mins
B - Press  3rm in 15 mins 
C - 4 rounds for time:
15 Thrusters 40/30kg
15 burpees
10 min time cap

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,
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
B - Catch Up WODs 
Gymnastic tekkers 

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
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
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
B - 3 rounds, 1 min stations
Kb swings @24/16
Box jumps
Thrusters @40/30
Rest 1 min
B - Catch Up WOD  or  Tekkers  - kipping  - Air squats


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


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.
B - Front squats  1rm in 15 mins 
C - 21-15-9 Front Squat 40/30kg  burpee Sit ups
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

- 30 Snatches Perfect form 
NB - No time limit, focus on external rotation of hip and shoulder
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