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Showing posts from July, 2013
- Press
5@55, 5@65, 3@75, max@85,
3@75, 5@65, 5@55 rest 60 sec

- For time
1500m run
21-15-9
Pull ups
push ups
- Clean
3,3,3,3,3,3,3 rest 90-120sec

- 10,9,8,7,6,5,4,3,2,1,
P. Clean
Ring dips

week 8

Gang remember this weekend we have our 1 year birthday of new location, please confirm your coming along 


- Back Squat
5@55, 5@65, 3@75, max@85,
3@75, 5@65, 5@55 rest 60 sec

- 15min AMRAP
5 power snatch
10 pistols
15 burpees

Red tshirt Friday

- Loredo
6 rounds
24 Squats
24 push ups
24 walking lunge steps
500m run
Can Rich win again 

- Power clean
4,4,4,4,4,4,4

- 5 Rounds
200m Run
15 Hang Squat Snatch
15 OH Squats

CrossFit Games are almost here

- Press
3@50, 3@60, 3@70, max@80,
3@70, 3@60, 3@50

- 1000m row
50 HSPU
1000m run

- Snatch
 4,4,4,4,4,4,4

- 21-15-9
Pull ups
KB Swing
Sit ups

Week 7 of strength cycle

Some dates for you diary
- CrossFit games start July 22-28th 
- 1 year Anniversary Comp and Social 3rd Aug 930-3pm £10 per head
- Closed for bank holiday Monday 26th Aug 
- Plane Pull 26th Aug names on board for those interested
- DWF team comp end Oct/start nov (4 male, 2 female?)

Will try to keep Events page up to date with up and coming events

We will be switching cleans and snatches around this week, 

- Back Squat
3@50, 3@60, 3@70, max@80,
3@70, 3@60, 3@50 rest 60 sec

- 12 min AMRAP
10 Hang power cleans
25 double unders


Red tshirt Friday

Remember guys it's red tshirt Friday which means you must start the WOD wearing red
Back to basic courses will be running again from next month so please forward to friends or click here to book in

 - bull
2 rounds  200 du  50 oh squats  50 pull ups 1 mile run
- Power Snatch
2,2,2,2,2,2,2

- 5 rounds
10 Hang Power Snatch
15 T2B
CFB Games day will now be on the 3rd Aug as this marks 1 year @ Holdenhurst Road, with BBQ and drinks. Entry will be £10 to cover food, drinks and prizes 



- Press
5@45, 5@55, 5@65, max@75,
5@65, 5@55, 5@45 rest 60 sec

- 12 min AMRAP
5 Deadlifts
7 STOH
12 Box Jumps  

-  Clean
2,2,2,2,2,2,2

- 4 rounds
500m Run
50 Air squats

Week 6 strength

For those of you that dont know we are having a games day at the gym Saturday 20th july from 930 - 3pm this is for anyone to have a go from the gym and its £5 entry with some drinks after




- Back Squat
5@45, 5@55, 5@65, max@75,
5@65, 5@55, 5@45

- 30 - 20 - 10
Wall Balls
Burpees

Red tshirt friday

Badger

3 rounds
30 squat cleans
30 pull ups
800m run (1 lap + 300m)
- Snatch
3,3,3,3,3,3,3

- 5 rounds
(not for time)
20 Ring Dips
20 turkish get ups

- Press
3 sets of 10
50,60,70%
then max effort @80%

- For time
50 pull ups
40 KB Snatch
30 burpees
20 pistols
10 HSPU
- Power clean
3,3,3,3,3,3,3

- 20 min AMRAP
5 hang cleans
10 push ups
25 Double unders

Week 5 of strength cycle sees a new program

- Back Squat
3 sets of 10
50,60,70%
then max effort at 80%

- 9-7-5
Curtis P
CTB

Red tshirt Friday

Remember to wear Red


Ship

9 rounds for time
7 squat cleans
8 burpee box jumps 30/24
- Power Snatch
1,1,1,1,1,1,1

- for time
1000m row

- Skills - Double unders, Kipping Pull ups, HSPU

Fight gone bad

- Press
5,4,3,2 upto 80%
then
3x3,2,1  +2.5kg

- Fight Gone Bad
3 rounds
1 min each station
Wall Balls
SDHP
box jumps
Push press
Row
1 min Rest

- Clean
1,1,1,1,1,1,1

- 12 min AMRAP
10 SDHP
20 Pistols


week 4 of strength cycle

- Back Squat
5,4,3,2 up to 80%
then
3x3,2,1 increase by 2.5kg on last weeks

- FRAN
21-15-9
thrusters
Pull ups