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Showing posts from December, 2013

Mondays chipper

For time :-

100 Med ball cleans
80 Push ups
60 T2B
40 pistols
20 burpees  

Saturday WOD

I wish I could paint like this


Sorry for the late notice but the Box will remain closed till monday as we are still painting sorry and look forward to seeing you all monday

for time
5 rounds

500m Run
15 Burpees

Friday burn off

For time
10 rounds
10 Squats
10 push ups
10 sit ups

post scores

Boxing Day

For time

Run 5km

post times

Christmas day WOD

For Time

25 HSPU
25 Squats
25 Push ups
25 V-ups
25 Burpees
25 Arm haulers
Happy Christmas everyone


todays WOD

150 burpees for time

FON - 9:52 slow and steady but a nice little sod

post scores

Birdys leaving wod

Today we see Birdy boy leaving us for new challenges and wish him good luck
I hope you all agree he will be missed for many reasons

Enjoy his surprise WOD

If your booked in turn up we know who you are cherry pickers
Gang if your in for tomorrows fancy dress WOD please book in as we will only be doing one class 
For time  1000m row  42 pull ups  15 oh squats  500m run  30 pull ups  9 oh squats  18 pull ups

Surprise wod

10 rounds  3 Snatches  50 double unders 
NB- snatch weight should be about 80%ish
The coaching team are offering Personal training packages for the new year please get in contact with coaches to see what packages they can put together for you, this is a great chance to drill some of those movements you are struggling with or speak about nutrition advice for recovering from christmas  
Push Press  3,3,3,3,3,3,3
Images from Tribal last year theres a team going but if you wanna be in with a chance of competing theres still chance along with going to watch was a great weekend this year,

15 min AMRAP

20 push ups
50 Air squats


Xmas Hours

Xmas Hours

21st December - Fancy Dress WOD
22nd December - Closed
23rd December - Normal Classes
24th December - Half day 730-12pm open gym
25th December - Closed
26th December - Closed
27th December - Closed
28th December - Normal Classes
29th December - Closed
30th December - TBC possible open gym hours
31st December - TBC possible open gym hours
10 rounds
10 SDHP
10 burpees over bar

3 rounds

500m run
15 front squats

Surprise

double trouble

Bit of a Goat killing after cindy 
- 10 min EMOM
even 5 STOH  odd 10 t2b 
rest 5 mins 
- 10 min EMOM even 5 deadlifts  off 10 ring Dips 


Thank you to everyone that came out Saturday to celebrate 3yrs of CrossFit Bournemouth along with our Xmas social, was so happy to see so many faces from different classes mixing together

So back to business

Cindy
20 min AMRAP

5 pull ups
10 push ups
15 squats

Happy birthday deb :)

Those of you coming saturday we will be running a WOD @930, olympic lifting @11 and a different WOD @12 so if you wanna spend the day you can but we will be doing a xmas WOD closer to xmas

45 min amrap

1000m run
30 box jumps
30 GTOH

surprise Birthday WOD

happy birthday Snatch

Some of you might not know claire aka snatch so here is a photo of her lol her name snatch comes from her 1st few months of training when she couldn't snatch a bar know she holds the snatch 1RM hard work and good movements pays off

25 min Rolling Clock

- cash in 5 min time cap
88 wall balls
- 15 min  AMRAP
5 squat snatch
12 ring dips
- cash out 5min time cap
88 wall balls


Those of you coming saturday we will be running a WOD @930, olympic lifting @11 and a different WOD @12 so if you wanna spend the day you can but we will be doing a xmas WOD closer to xmas

6 min AMRAP

12 kb swing
6 burpees

rest 2 min

6 min AMRAP

12 med ball cleans
6 k2e
Those of you coming saturday we will be running a WOD @930, olympic lifting @11 and a different WOD @12 so if you wanna spend the day you can but we will be doing a xmas WOD closer to xmas

- Back Squat

5,5,5,5,5,5,5

- 3 min AMRAP
ring drips
Gang please ensure to pay for Xmas social before Wednesday as I'm going in to pay this week thanks


Angie

100 pull ups
100 push ups
100 sit ups
100 squats