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Showing posts from October, 2012
B - Rest Day  Tekkers  Catch up WOD 
Team for DWF tekkers

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
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 

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

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: http://www.dividedwefallgames.com/
B - Rest Day  Tekkers  Catch Up WODs

Twist to the week due the games sat

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
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
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 


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

Hopper Friday brings another tasty WOD

Come rain or shine we are running 
B - Kelly  5 rounds For time 
400m Run  30 Wall Balls  30 Box Jumps

Rest Day

Tools needed to improve your range   
B - Rest Day  Catch up WOD  Tekkers  Mobility
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
B  - Back Squat  5 x 5  Rest 60 seconds 
NB - Heavier than before
C - 12 - 9 - 6 - 3  Pull up Thruster  T2B
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

Hopper time again

Home»CrossFit » CrossFit and Common Sense? CrossFit and Common Sense? Posted by on Jul 26, 2011 | 19 comments
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

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
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% 



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
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

HAM Friday

B -  JT  21 - 15 - 9 
HSPU  Ring Dips  Push - ups

Rest Day

Please make an effort to pop in and stretch if youve done every day this week 
B - Rest day  Catch Up  Tekkers Mobility 

B- Snatch
7x1 med/heavy
Rest 45 sec

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