Wednesday, 31 October 2012


  

B - Rest Day 
Tekkers 
Catch up WOD 

Team for DWF tekkers

Tuesday, 30 October 2012

Baby WODS


To welcome in the new Born Babies Bruce Jnr, Tbag jnr, Gi Joe jnr, Sanchez Jnr, Puzas jnr, Shaw jnr we have a baby bounce WOD 

B - Snatch 
7 x 3 - rest 60 seconds 

C - BABY BOUNCE 

3 rounds for time
10 Chest to bar
9  HSPU
7 Hang Squat Snatch 50/30

Monday, 29 October 2012


Guys remember gym is closed saturday and sunday due to DWF comp and all the coaches are away 

After a hard monday night session back to focusing on weakness, so a fairly easy session tonight. 
 
B - Press 
5 x 5 - rest 60 sec 

NB - Focus on tight midline and stretch off Lats before 

C - Pendlay row 
5 x 5 - rest 60 sec

D - 10 min Muscle Up work 

NB - Keep hands close to body, look at mobility if its a struggle 


Sunday, 28 October 2012


Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

B - Clean 
7 x 3 - Rest 60 sec 

NB - Focus on form and prep before lift for a clean lift 

 C - “Tommy Mac”
12 Burpees
12 Thruster 50/30
 12 Burpees
12 Power Snatch 50/30
12 Burpees
12 Push Jerks 50/30
12 Burpees
12 Hang Squat Clean 50/30
12 Burpees
12 OHS 50/30
12 Burpees
12 Thruster 50/30
12 Burpees
12 Power Snatch 50/30
12 Burpees
12 Push Jerks 50/30
12 Burpees
12 Hang Squat Clean 50/30
12 Burpees
12 OHS

Thursday, 25 October 2012

Rest Day




The Gym will also be closed the 1st weekend of November as we are competing in DWF in Swansea so there won't be any coaches around, 

Spectator tickets are ONLY available online and will sell out fast…. To Purchase tickets or for any of the info regarding DWF follow this link:

B - Rest Day 
Tekkers 
Catch Up WODs

Wednesday, 24 October 2012

Twist to the week due the games sat


cindy


A change in programming due to games on Saturday so rest day will be Friday 

Cindy
20 min AMRAP

5 pull ups
10 push ups 
15 squats 

Tuesday, 23 October 2012

Mikko Salo, 2009 CrossFit Champion, resting between 'Death by Clean & Jerk' rounds.
B - Hang Clean 
7 x 3 rest 45 

NB - Still looking for perfect form and landing in a Squat, focus on mobility in between lifts and before class 

C - Death by clean and jerk 

60% of 1 rep max 

Increase number of reps each min 1, 2, 3, 4, etc

Monday, 22 October 2012



Need to focus on correcting years of bad posture lets get those backs stronger 

B - Press 
3 x 5 rest 60 sec 

NB - weight should be heavier than that on the 9th Oct 

C - Pendlay Row 
3 x 5 rest 45 sec 

NB - weight should be heavier than 9th Oct 

D - 3 x ME Ring Dips rest 45 
3 x 25 unbroken KB snatches - rest 45 
3 x ME K2E = rest 45 
3 x ME KB thrusters - rest 45 

NB - make dips harder than last time add weight if needed, remaining exercises need to be unbroken 



Sunday, 21 October 2012



Quick note can all members please be aware that when booking for classes that if they cant make a class to remove themselves as soon as they know and for those trying to attend full classes use the waiting list as this will inform you when the next available space comes up as classes have had spaces. 

Also 6-7 class mon, wed and Fri will bigger we will now have 16 people in these classes will beginners focusing on form  

B - Hang Snatch 
7x3 - full squat 
rest 60 sec 

NB - this should be performed at 7x1 weight 

C - EMOM for 12 min 
3 x Hang Snacth 50/35
3 x Ring Rows 

NB - Increase difficulty by raising feet higher off floor

Thursday, 18 October 2012

Hopper Friday brings another tasty WOD

 
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Come rain or shine we are running 

B - Kelly 
5 rounds For time 

400m Run 
30 Wall Balls 
30 Box Jumps

Wednesday, 17 October 2012

Rest Day

Check out these new toys when you come to the box!

Tools needed to improve your range   

B - Rest Day 
Catch up WOD 
Tekkers 
Mobility

Tuesday, 16 October 2012



B - Hi Hang clean + Push Press 
7 x 3 med - heav 
rest 60 seconds 

NB - Remember we are working at are 7x1 weight 

C - 50 - 40 - 30 - 20 - 10 
Double under 
10 - 8 - 6 - 4 - 2 
C & J 60/40kg

Monday, 15 October 2012

 

B  - Back Squat 
5 x 5 
Rest 60 seconds 

NB - Heavier than before

C - 12 - 9 - 6 - 3 
Pull up
Thruster 
T2B

Sunday, 14 October 2012



B - Hi Hang Snatch 
7 x 3 med - heav 
rest 60 sec 

NB - weight should be the same as 7 x 1 

C - 4 mins to get as far as you can 
10 burpee 
20 Power Snatch 40/30
30 Box Jump 24/30
20 SDHP @32/24
10 HSPU 

rest 4 min 

D - For time 

10 burpee 
20 Power Snatch 40/30
30 Box Jump 24/30
20 SDHP @32/24
10 HSPU

Thursday, 11 October 2012

Hopper time again

CrossFit and Common Sense?


Another HAM friday hopper brings up another Hero WOD 

B - Josh 

For time :- 

21 Overhead Squats 
42 Pull ups 
15 Overhead Squats 
30 Pull ups 
9 Overhead squats 
18 Pull ups

Wednesday, 10 October 2012

Rest Day



 Be good guys and girls to Bam Bam and Pants whilst Im away and Ill see you when I return keep up the good work everyone is lifting so much better and starting to understand tekkers makes for speed in the long run.

B - Rest Day 
Catch Up WOD 
Tekkers
Mobility

Tuesday, 9 October 2012

The gym will be having some work on the changing rooms and common area today so will be taking up half the gym floor so be aware when walking around the gym today

B - Power Clean 
7x3 med - heav 
rest 60 sec 

NB - Same weight as 7x1 

C - 10min EMOM 
3 x Power clean @ 80% 




Monday, 8 October 2012


B - Press 
5x5 

NB - Increase weight from last time 

C - Pendlay Row 
5x5  

NB - Increase weight from last week 

D - 3 x ME Ring Dips  - rest 45sec
3 x 20 unbroken KB snatch - heavy, rest 45 sec
3 x ME K2E - rest 45 sec
3 x ME KB thrusters - heavier that last time, rest 45 sec

NB -  Look to increase from last time

Sunday, 7 October 2012



B - Power Snatch 
7x3 med - heav 
Rest 60 sec 

NB - At same weight as 7x1 

C -21-15-9
Snatch Press  40/30
Ring Row 
Burpees 

Thursday, 4 October 2012

Wednesday, 3 October 2012

Rest Day

rest-recover-header

Please make an effort to pop in and stretch if youve done every day this week 

B - Rest day 
Catch Up 
Tekkers
Mobility 


http://kfitlife.com/wp-content/uploads/2011/06/snatch-e1307641408146.jpg

B- Snatch
7x1 med/heavy
Rest 45 sec

C - 3 rounds for time
21 hang power snatch 50/35
15 chest to bar

Monday, 1 October 2012

http://crossfitoneworld.typepad.com/.a/6a00d8341bf90553ef0128776f599b970c-pi


B - Front Squat 
5 x 5 

NB - this should be heavier than last time please check your last weights 

C - 10 mins Working on Muscle ups 

NB - if you can muscle up use it as a 10 min amrap 

D - 3 x  Max Effort Push ups - rest 45 sec 
3 x Max Effort pull ups - rest 45 sec 
3 x Max Effort sit ups - rest 45 sec 
 
NB - Try to beat previous scores 

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