Tuesday, 30 April 2013



Met con - for time
5 rounds
10 cleans
10 burpees over bar
Rest 2 min
5 rounds
10 front squats
10 T2B
Rest 2 min
10 pistols
10 push-ups

NB - score will be completed time

Monday, 29 April 2013






Strength - Within 15 mins
5 rm pull ups 

met con - for time 
1000m Row 
100 Push Press 
25 pull ups

Sunday, 28 April 2013




Strength - 8min EMOM

1 x 3 point snatch 

Met con - for time 
10,9,8,7,6,5,4,3,2,1
Cleans
Ring dips

Friday, 26 April 2013

Saturdays WOD



Will Include the following equipment :-

- Sleds 
- Rope Climbs 
- Boxes 
- Kettlebells 
- Floor Mats 

What could this mean turn up and find out 

We also have a mobility class at 1pm

Thursday, 25 April 2013

Friday Madness



Joy smashing it whilst Harvey has a swing



Met con - 15 min AMRAP 
5 Hang Power Snatch
50 Double unders 
10 HSPU 
50 Double unders
20 T2B

Wednesday, 24 April 2013

Tuesday, 23 April 2013

 





Strength - 8 min EMOM
1 x 3 point clean + 1 push jerk

Met con - Grace 
30 x Clean and jerk 
60/45

Monday, 22 April 2013

Sunday, 21 April 2013


Strength - 8min EMOM 
1 x snatch 2 x oh squats 

Met con - 5 rounds 
5 dead lifts 
5 P.Cleans 
5 front squats
5 STOH 
@60/45

Friday, 19 April 2013

Team WOD Saturday

Saturdays WOD will be on the board for when you all arrive

enjoy

Coach FON

Thursday, 18 April 2013

Friday HAM

For time
looking to do a 10 hour 10 WODS for charity for bruce, chris and jules
50 Air Squats
25 C2B
50 over box jumps
25 back ext 20/15
50 Walking lunges 20/15
25 ring dips
50 sit ups
20 Left leg pistols
50 KB swings 
20 right leg pistols 

Wednesday, 17 April 2013



Strength - 3 min Max Effort 
HSPU 
then 
2 mins Max Effort 
Pull ups 

Met-Con - 3 rounds for time 
100 DU 
21 Deadlifts

Tuesday, 16 April 2013

Strength - 5 mins EMOM 
5 x clean 

Met con - For time 
1000m Run 
50 OH Sit ups 
500m run 
25 T2B 
1000m Run 
50 Twists 

Monday, 15 April 2013

 


Speed - 10 x shuttles
5,10,15 meters 

rest 90 sec 

met con - For time 
10 shoulder press 
15 Oh squats 
20 push press 
25 front squats 
30 push jerks 
35 back squats 

Sunday, 14 April 2013


 

Strength - 5 mins EMOM
5 x Snatch - Touch and go 

Met Con - 5 Rounds 

20 Wall Balls 
20 SDHP 


Friday, 12 April 2013





Team WOD 

24 Muscle ups (3 pull ups, 3 ring dips per MU) 
100 Box Jumps 
200 KB wings

Thursday, 11 April 2013

 




Conditioning - 5 rounds
for time 
500m Run 
rest 1:1

then 
 
5 rounds not for time 
10 CTB 
20 OH sit ups 


Wednesday, 10 April 2013








Strength - 15 mins
1rm Ring Dips 

Met con - JT 
21-15-9
HSPU 
Ring Dips 
Push Ups

Tuesday, 9 April 2013

Ali G is back


Strength - 7 min EMOM 
3 x Snatch - heavier than last week 

21-15-9-21-15-9
Snatch 
Double unders


Monday, 8 April 2013

 


Strength - 15 mins 
1 rm Pull up 

15 min AMRAP 
300m Row 
21 KB swings 
12 Pull Ups

Sunday, 7 April 2013

Gym changes



Some changes for you all to be aware of as from today, we will no longer be open on Sundays for classes but will be replacing it with a Thursday WOD instead along with a mobility class on Saturdays from 1-2pm. There will be a Sunday outdoor WOD if the interest is there but it can be planned during the week weather dependent followed with BBQs etc for more a social feel for families to come to.

With regards to your own training please ensure you plan rest days as we now have 6 training days in a row so rest is now down to you and how your body feels not head lol 

Skill - Hand stand Walk 

Strength - 7 min EMOM 
3 x Clean - heavier than last week 

Met-con - 5 rounds 
10 thrusters 40/30
10 Burpees over Bar




Thursday, 4 April 2013

Last Open WOD

Time to beast this bad boy

Workout 13.5

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Wednesday, 3 April 2013

Rest Day



Guys and Girls Ive been speaking to people about movements and what they struggle with but what we as coaches have been saying is that you need to put the time in to improve in them. This can only be done by turning up on rest days, before classes, after classes spending 30 mins working on a few movements drilling that muscle memory. 

Those of you doing the open come in work the movements look at what mobility you have spend some time in that position then retest. 

Catch Up WODs 
mobility 
tekkers 

Tuesday, 2 April 2013

 Didnt take long for the boys to take shirts off at the Bournemouth Throwdown

Skill - Muscle Ups 
or 
2 min Max effort 

Strength - 5 mins EMOM
3x Snatch (touch and go) 

Met-con - 15 min AMRAP 

10 power Snatch 
15 burpees
30 Double unders


Bournemouth Throwdown Results

Here are the positions from the weekend guys and girls looking at the results every position came down to a rep 

Mens RX

1st - Chris Gibbs
2nd - Sam Harlow
3rd - Dave Allen
4th - Dave Millings
5th - Nathan Bird
6th - Seb Clement
7th - James Martin
8th - Ed Wright
11th - Josh Davies
          Dan Crawley
          Mike Pantaleou
12th - Dan Banfield
13th - Tim Flower
17th - Calum Stenning
          Mario Massimino
          Leigh la Reservee
          Matt Bolton
18th - Andy Mitchell
19th - Haydn Kitcher
20th - James Crocan
22nd - Oliver Drew
           Adam Mosseley

Ladies Rx

1st - Claire Crowley
2nd - Pippa Alford
3rd - Kathryn McEwen
4th - Shannon Loughlin
5th - Toni Whitley

Mens Scaled

1st - Ollie Lindridge
2nd - Alex Rose
3rd - Lloyde keightley
4th - Joe Burns
5th - Sam Lunn
6th - Mike Schneider
7th - Eddie Hill
8th - Joe Flemming

Ladies Scaled

1st - Candice Russell
2nd - Laura Flower
3rd - Katie Angeloni
4th - Charlie Banfield
5th - Naomi Hodgkins
6th - Deb Bundy
7th - Tahlia Elder 


Monday, 1 April 2013



I hope you all had a good Easter break and those that competed in our Bournemouth throwdown enjoyed the day back to business now though

Skill - Handstand push ups 5 min tekkers 

Or 

2 min Max effort HSPU 

Strength - 5 mins EMOM 
3 x clean (touch and go) 

Met con - 30-20-10
Kb Clean 
Oh sit ups 
Gang please make sure you change over to gocardless on your payment method if you need help come see me with bank details 

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