Thursday, 28 March 2013

Sundays Bournemouth throwdown WODS

Its looking like we will have nice weather Sunday 
Sundays WODS 

WOD 1 

- Open WOD 13.4 

7 min Ladder 
3 Clean and Jerks 
3 T2B 
6 Clean and Jerks 
6 T2B
increase in 3s each round 

- Standards - Same as Open 

- Score will be max Reps

- WOD 2 

2 min Max effort Snatch 
(athlete chooses weight, dumping of bar will result in a NO REP) 

- Standards - barbell begins on the ground, touch and go is permitted, no bouncing. Over head position, full lock out over head, knees and arms fully extended, bar over middle of body feet in line. Power Snatch, Split snatch, squat snatch is all ok if above standards are met  

- Score will be weight x reps for max power output

- WOD 3 

500m Run 
50 Air squats 
500m Run 
50 Ring Rows
500m Run 
50 HOG Push Ups
500m Run 
50 Sit ups 

15 min Time cap 

- Standards - Run will start from outside, 
Air Squats - hips must pass below hips and full extension of knee and hips
Ring Row - knees and hips must be at full extension throughout movement, with arms reaching full extension and chest to rings 
HOG Push ups - knees and hips to be at full extension, chest to ground with a hand release at the bottom before pushing up to a fully extended elbow 
Sit ups - Hands must touch the floor behind the athletes head before coming up past the hip crease and touching the toe 

Score - For time

Remember be prepared for the unknown

NB - Anything other than what I have said will be a No Reps, there will be a head Judge with athletes judging other heats. 

any questions please email me  

Wednesday, 27 March 2013

When chalky used to WOD 

Thursdays WOD will be 13.4 any guesses what it might be 

Tuesday, 26 March 2013

Skill - HSPU 

Met- con - Death by burpees 
followed by 100 sit ups

Monday, 25 March 2013

Skill - Kipping 

5 rounds 
Max effort STOH @ 80% body weight 
Max effort pull ups 
Rest as needed

Sunday, 24 March 2013

Fun day monday

Rich Froning Jr doing Elizabeth in 2:33 at the 2012 CrossFit Games!
Courtesy of the

Skill - Muscle up transition 
Met con  -
5 rounds for time 
run 500m 
21 Squats 
12 dips 

Thursday, 21 March 2013

13.3 Open WOD 

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

NB - If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. I recommend you catch every attempt don't let the ball bounce.

Wednesday, 20 March 2013

Rest Day

Rest Day 
Catch up WOD 

Gang please make sure you spend some time in the pain cave on those areas that have become tight

Tuesday, 19 March 2013

 Great work this week guys and girls intensity levels have been higher than before lets focus on form today

Strength - Power Snatch + OH Squat 
1+1 for 7 sets rest 

NB - Focus will be on keeping shoulders active 

Monday, 18 March 2013

Met - con - 18 min AMRAP
Team WOD
Row 300m (Time Keeper)
7 power Cleans 
7 Pull ups

NB - This is a Team WOD, team member (TM) 1 will row 300m whilst TM two performs AMRAP you can only change over when TM 1 finishes AMRAP TM 3 will row TM 1 will do AMRAP and TM 2 will rest

Sunday, 17 March 2013

Lets hit some weaknesses

Skill - Air Squat 

Conditioning - Karen with burpees
150 wall balls
BUT - 5 burpees EMOM

Friday, 15 March 2013

Movement standards guys and girls 

We will be changing are approach to these WODs so please come ready

10.2 - 10 min AMRAP 

5 Push Press 
10 deadlifts 
15 box jumps

Wednesday, 13 March 2013

Tuesday, 12 March 2013

CrossFit Games

For changing your membership payment details you need to do the following :-
Go to memberships on the left hand side click on your membership you have (in blue writing)
then on your right hand side under purchase info is the blue change button

WOD 13.2 will be done on Friday please use Tomorrows Rest day to go over tekkers and do mobility ready to go HAM friday 
Strength - Power Clean
10 x 2 EMOM @ 80%

rest 2 mins 

Conditioning - 5 rounds for time 
10 Box jumps 
20 T2B
30 Air Squats 
rest 1 min sat Crossed legged 

Monday, 11 March 2013

Strength - Front Squats 
10 x 2 @70% EMOM 

NB - some might need squat racks but lets try go from the floor if you can 

Met-con - 16 min rolling Clock 
8 rounds 
20 sec on, rest 10 sec  
Pull ups Strict 
rest 2 mins 
10 min Ladder 
4 Hang Squat Cleans 
4 Push Press 

^2 reps Each Round

Sunday, 10 March 2013

B - Power Snatch 
10 x 2 @80% EMOM 

C - 12 min Rolling Clock
 Tabata Ring Dips 
8 rounds 20sec on 10 rest
rest 2 mins
 6 min AMRAP 
10 SDHP @32/24
20 DU 

NB - Please ensure you have equipment ready for AMRAP 

Thursday, 7 March 2013

Strength - Weighted Pull Ups 
find your 1RM in 10 mins 

Conditioning - 5 x 500m Run 
10 strict pull ups 
rest 1:2

Open Day WOD


Guys and girls Please listern to your bodys if there saying Im stiff and sore dont train stretch and work tekkers.  

Rest Day 
Catch up WOD 
Open WOD 
17 min AMRAP 
40 Burpees 
30 Snatch 35/20
30 burpees 
30 Snatch 60/35
20 burpees 
30 Snatch 75/45
10 burpees 
ME Snatch 95/54

Tuesday, 5 March 2013

Looking to order some of this would any of you be interested 
heres the link for more info

Skill - Kipping/butterfly pull ups 

strength - Press 
10 x 1 EMOM @80%

Conditioning - 3 rounds for time 
300m row 
15 STOH 

Perform in partners or 1:1 rest 

Monday, 4 March 2013

skill - med ball clean 

Strength - hang squat clean 
10 x 1 EMOM at 80%

Conditioning - 21-15-9 
Ring dips 

Open starts this week

Pinned Image

I hope you have all registered for the open which starts this week to give yourself an idea of where you stand. 

These next few months we will be drilling you on form to correct some of the things I have seen coming into your movements 

Skill - SDHP 

Conditioning - Happy Birthday Mario and lewis 

30 min Running clock 
7 mins to find 1RM SDHP 
followed by 
22min AMRAP 
8 bumper GTOH 
10 push ups 
12 sit ups 
14 prison Squats 

NB - Make sure you have everything ready to go straight into your amrap

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