Skip to main content

Posts

Showing posts from 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


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
just an idea of how to attack the 3's 
Deadlift 
3-3-3-3-3 reps

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

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 …

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
- 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

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 

Sweaty tuesdays

- 10 min EMOM
1 x Clean and Jerk @80%

- 40 - 30 - 20 - 10
GTOH
OH Lunges

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


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
- 3 point cleans
1 rm in 15 mins

- 3 x ME CTB

- 1000m for time
- Bench press

5x5 @70%

- 10 min EMOM
10 Ring Dips
15 Push ups
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

- Front Squat
5x5 @ 70%
rest 60 seconds

 - 3 x Max effort pull ups

- Louise
9 min AMRAP
29 kb swings
29 double unders 

Bradshaw
10 rounds

3 hspu
6 deadlifts
12 pull ups
24 double unders
- Bear Complex
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
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

- 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
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