Sunday, 29 September 2013

Monday fun day


For time,  21-18-15-12-9-6-3 rep rounds of:
Walking lunge steps
Barbell thruster
Pull-ups
Knees to elbows


Friday, 27 September 2013

Red tshirt friday




Red tshirt Friday 

20 minutes AMRAP of:

Handstand walk 9 meters 


15 foot L-rope climb, 1 ascent


10 One-legged overhead squats, PVC pipe

This will be scaled for those that cant do the movements 

Thursday, 26 September 2013


just an idea of how to attack the 3's 

Deadlift 

3-3-3-3-3 reps

Tuesday, 24 September 2013

Rest Day

This will be a fun session dont miss out



The man test who can OH squat two kettlebells 

For time:
20kg Overhead squat, 50 reps
100 Abmat sit-ups 
52.5kg Overhead squat, 25 reps
50 Toes-to-bar
85kg Overhead squat, 10 reps
20 GHD sit-ups

Scaled options will be available for both oh squat weight/reps 
and t2b/GHD

time to attack some more weaknesses 

Sunday, 22 September 2013

Main site month

Hey gang, hope all are well and your weekends weren't to crazy. We are gonna do something new for a whole month we will be following CrossFit.com. This means I won't have a clue what is coming up just as much as you guys. CrossFit is all about being constantly varied with our training and we need a kick up the butt from  time to time to remember we do CrossFit for the high intensity WODs that make us feel like shit not to lift heavy weights everyday and worry about our strength numbers.
So after speaking to my fellow coaches this weekend we all have decided to follow main site and lucky for you this means you all get to follow it also.

Main site opporates a 3 on 1 day rest method of planning compared to our 6 on 1 off, idea behind this is to maintain intensity in our work outs. We've all been in that pain cave at some point these last few months and thought to ourselves how am I gonna WOD today let alone walk up stairs.

I feel this will be a perfect time to use these rest days to work our movements with minimal load and have the coaches work with you to fix some issues we miss when your training. This can be anything from gymnastic movements to Olympic lifting.

I will still be writing up our strength phase on the white board but this will be seen as extras this month as we wanna fix some movement issues in the classes.

So what better way to kick off CrossFit.com month than with fight gone bad, this could be my 1st pukie at the new box

So here it is

3 rounds, 1 min rotations

Wall-balls
SDHP
Box jumps
Push press
Row
1 min rest

Score will be total reps

Please use comment section below to post your scores and feedback along with your own training diary

Friday, 20 September 2013

Red tshirt friday

Partner Nate

30 min AMRAP
each partner must perform the following

2 muscle ups (3x pull up, 3xdips)
4 HSPU
8 KB swings

Thursday, 19 September 2013


- 10 min EMOM 
1 x snatch @80%

- 8 min window 
30 GTOH (snatch, clean and jerk etc) 
then a AMRAP of 
5 front squats 
10 alt pistols 
15 sit ups  

Wednesday, 18 September 2013

bench wednesday




take a look at this to fix some shoulder issues popping up 

- Bench press 
5,4,3,2 up to 80% 

3 x 2 @ 87.5%

- 21 - 15 - 9 
HSPU 
strict pull ups 
burpees 


Tuesday, 17 September 2013

Monday, 16 September 2013

Monday blues


Anyone remember these days or faces 
- front squats
5,4,3,2 upto 80%
3x2 @87.5%

- 20 min AMRAP
15 STOH
15 box jumps
15 v ups


Friday, 13 September 2013

9/11 remembrance WOD

It's a bit late but let's remember those lost during 9/11

In threes

Cash in - 2001m row
 team mates must perform the following
11 thrusters
11 burpees over bar
11 sdhp
11 HSPU
11 snatches
11 HSPU
11 sdhp
11 burpees over bar
11 thruster
Cash out - 2001m row

Thursday, 12 September 2013

Wednesday, 11 September 2013

Tuesday, 10 September 2013

Looking to sell coconut water who would be interested please comment below 

We will also be closed from 12pm saturday due to our teams traveling up to salisbury for the Dominance WOD feel free to join us 

- Hang Squat Snatch
15 mins to find 1rm

- 5 rounds
Run 200m 
10 Box jumps
10 HSPU

Monday, 9 September 2013

- Front Squat
5x5 @ 70%
rest 60 seconds

 - 3 x Max effort pull ups

- Louise
9 min AMRAP
29 kb swings
29 double unders 

Friday, 6 September 2013


Bradshaw
10 rounds

3 hspu
6 deadlifts
12 pull ups
24 double unders

Thursday, 5 September 2013

- Bear Complex

7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Wednesday, 4 September 2013


Images from the weekends event in plymouth if you   look you'll see us

- Bench press
5,4,3,2 upto 80%

3 x 1 @87.5%

- 3 rounds
500m run
12 deadlift
21 box jumps

Tuesday, 3 September 2013

- 3 position snatch (start from ground)
7 x 1

- 10 min EMOM
odd min 10 HSPU
even min 10 strict pull ups

- 100 double unders

Monday, 2 September 2013

Gang make sure you put some prep work in
- mobility is the key for today's focus 

- Front squat
5,4,3,2
3 x 1 @ 87.5%

- 10-1
OH squat
GTOH

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...