Thursday, 30 May 2013




Red Tshirt Friday brings another fun Hero WOD

ROY
5 Rounds 
15 Deadlifts 
20 Box Jumps 
25 Pull ups 


Wednesday, 29 May 2013



Conditioning - Cindy
20 min AMRAP
5 pull ups
10 push ups
15 Squats

Tuesday, 28 May 2013




- Karen
150 Wall Balls 

- then - 

- Annie 
50, 40, 30, 20, 10 
double unders 
Sit Ups

Thursday, 23 May 2013

Red Tshirt Friday

Oli in his normal position at the front, the mans so tall


Oli will be leaving us so we have a Surprise WOD for him, safe travels mate and enjoy New Zealand. 

See you all in the box for a Fun Friday

Wednesday, 22 May 2013





Strength - 5 min EMOM
2 x Clean & Jerk

Conditioning - Death By Clean and jerk

Tuesday, 21 May 2013




Tabata something else
8 rounds, 20 sec work, 10 sec rest

Pull ups (strict)
push-ups
sit-ups (abmat)
squats

Monday, 20 May 2013




Conditioning - For time 
2km Row  

then 

3 RM OH Squat 

- From the Floor

Sunday, 19 May 2013



Strength - 5 Min EMOM
2 x Snatch @80%

then

Met - Con - 5 Rounds
20 Ring Dips
20 Vups/T2B

NB - Not for time

Thursday, 16 May 2013

Red tshirt Friday

4pm Crew checking out there hands after last week

Conditioning - Hidalgo 
 For time
2 mile Run 
2 min Rest 
20 Squat cleans 60/42.5
20 Box jumps 24/20
20 Walking lunges 20/15
20 Box jumps 24/20
20 Squat cleans 60/42.5
rest 2 min 
2 mile Run 

Wednesday, 15 May 2013





Skill - 10 mins Muscle Ups tekkers

Met con - 21-15-9
Oh Squats
Burpees

Tuesday, 14 May 2013

ArchibaldOllennu_pistolonship_th.jpg 

Strength - ME Front squat
load x reps

Met - con - Main Site
21-15-9 
HSPU 
Pull ups 


Monday, 13 May 2013


Strength - 2 Min ME Ring Dips 

Met con - 2 rounds for time 
150 Double Under
20 Cleans
40 Burpees
60 Sit ups

Sunday, 12 May 2013


Strength - ME Press 

- Score will be load x reps 

Met - con - 5 rounds 

10 strict pull ups 
20 kb Snatches 
40 Air squats 

Thursday, 9 May 2013

Red Shirt Friday






Skills - double unders or triples

Met-con - Coe
10 rounds
10 thrusters
10 ring push ups

Wednesday, 8 May 2013



Strength - 3 mins Max Effort
C2B

Met con - 25 min AMRAP
Run 200m
50 Air Squats
Run 200m
50 KB Swings

Tuesday, 7 May 2013


 

- 500m Run

Met-Con 
10 min AMRAP 
10 SDHP 
10 Burpees over the bar

Monday, 6 May 2013


Well done guys on the weekend had great feedback on all of you performing well


For time 
10,9,8,7,6,5,4,3,2,1 
HSPU
Ring Dips
Push ups 


Saturday, 4 May 2013




In teams of two

20 min AMRAP 

10 Ring Rows 
20 Push ups 
30 Sit Ups 
40 Squats

Thursday, 2 May 2013

Red tshirt day Friday


 
Hey Gang the idea for this came after reading a US site do a red tshirt day for there heros so I thought as a gym we could do something similar for our Heros with a number of members partners serving or family members in the forces.

All I ask is you wear a Red tshirt on Fridays to show our support for what they are having to do along with performing a HERO WOD each week.

If you forget to wear something red Ill be getting a donation box in the box for donations if you just wanna donate heres the link help for heros

Met-con - JOSH
for time
21 OH Squats
42 Pull ups
15 OH squats
30 Pull ups 
9 OH squats
18 Pull ups

Wednesday, 1 May 2013





Strength - 10 mins to find
2 RM Power clean
then
5 min EMOM 
3 Power cleans

NB - all should be performed with a touch and go 

Met con - 5 rounds not for time 
10 HSPU 
30 Sec L-sit hold


Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...