Friday, 31 January 2014

Red tshirt Friday enjoy

Team Murph 

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Thursday, 30 January 2014

Lets really start to focus on our skills

-  Skill work

5 x 5 Rope climbs
3 x 10-15 HSPU (strict-kipping)
3 x 15-20 back ext

- 3min ME Hollow Rocks

Wednesday, 29 January 2014

get your snatch on

Spend some time before class playing around with mobility

For Rounds

5 rounds

work for 3 mins, rest 1 min
3 Power Snatch
6 push ups
9 air squats

Tuesday, 28 January 2014

Hows your thruster

Some of the Masters at the games

For reps - Work with a partner 1:1

2 min Max Thrusters
rest 2 min
2 min Max Pull ups
rest 2 min
1 min Max Thrusters
rest 1 min
1 min Max Pull ups
rest 1 min
30 sec Max Thrusters
30 sec rest
30 sec Max Pull ups
30 sec rest

Monday, 27 January 2014

The open is coming

If you think you can handle extra volume and wanna compete email me and make sure you enter the open to see how you compare to the rest of Europe and the world. We have also entered a team which might make the regionals so if you have muscle ups you could make the team you never know

I also have a set of keys on my desk which I found on the floor last week if you have lost a set let me know

Work to a heavy 7 RM Front Squat

Friday, 24 January 2014

Happy birthday Rob all your weaknesses in one WOD :)

For time

50 Wall balls
50 T2B
50 burpees
50 Air Squats
50 Double unders
50 grasshoppers
50 Back extensions
50 pistols

Thursday, 23 January 2014

Wednesday, 22 January 2014

Beach weights

Pants smashing a 145kg 5 rm

5 rounds
Max body weight bench
Max pull ups

rest as needed after each round

Tuesday, 21 January 2014

Progress is key

Kratos Rx'D fuel and recovery

Gang with the increase in volume especially with the build up to the open please ensure your taking on enough food to enable you to recover. Remember volume can only happen if your moving well if your movement patterns aren't great you'll get injured and won't be able to train at all. If you can over head squat with load your half way there, if you can pistol great job.
We are currently working on a extras program but this is only for people that I trust not to get injured due to the high volume and those that consistently work at Big Dog level and listen to there bodies when its sore.

work to a 1RM complex
1 x Power clean
1 x hang squat clean
1 x Push jerk

Monday, 20 January 2014

Well done snatch

Well done snatch on the weekend time for the open 

For total reps
3 rounds of the following:
1minute row Cal 
1minute Pistols
1minute Down Ups

1minute Goblet squat 
1minute Toes to Bar
1minute Rest 

Friday, 17 January 2014

red tshirt friday

45min AMRAP
200 double unders
50 snatch deadlift
50 power snatch
50 Oh squat

Thursday, 16 January 2014

rest and tekkers

Rest and Skill development
Idea behind today is to focus form and unbroken reps if possible
3 x 10 - 15

Ring rows
Ring/parallettes  Push ups

rest work 1:1

Wednesday, 15 January 2014

heres one way of approaching it 

Push Press 
work to a 3 rm 

Tuesday, 14 January 2014

Good luck snatch for the weekend we are all behind you

Time to work some olympic lifting and gymnastics


Squat cleans
ring dips

Monday, 13 January 2014

Matt Chan competing in the games 

Hope everyone has recovered from last weeks sessions esp those that also did saturdays classes, lets maintain high standards for the rest of the year. Keep working your reps and form and you'll see an improvement in 12 weeks in scores but this will only happen if you do all your reps.

20 min AMRAP

15 T2B
21 Deadlifts

Friday, 10 January 2014

Red tshirt friday

Return of the Open work out from last year 
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Thursday, 9 January 2014

thurs blitz

A) for time

500m row

rest 4 mins then

B) Tabata

8 Rounds
20 sec work, 10 sec rest

Pull ups
push ups
sit ups

Wednesday, 8 January 2014

New totals

you will be warming up on your own again and good luck guys

New totals

Over head Squat
bench press

NB - 15 mins per station,

Tuesday, 7 January 2014

Partner Challenge

3 rounds
work 1 min, rest 1 min

A) Double unders


C) Box Jumps

D) ring dips

E) Rest

NB - Partners will count each other,

Monday, 6 January 2014

CrossFit Totals

CrossFit Totals 

Back Squat

Score - 1 Rep max attempt for each movement added together. You'll have 15 mins per station and will need to warm up yourselves up ready to start at 15min past due to measurements being taken 

Sunday, 5 January 2014

12 week challenge

When ?

Official start date - Monday 6th Jan 

End date - Saturday 29th March 

Why ? 

We will be running 12 week challenge starting monday we will cover some 1RMs along with some body weight movements and then retesting in 12 weeks to see what has improved so we can plan for our next block of conditioning. We did a 6 week challenge last year but after some long thinking I feel 12 weeks will be better as we have to consider the Open within this. 

Extras -

I will also be taking body fat measurements to see where we are at the start of the year to retest again in 12 weeks those of you interested in this its £5 per person and the winner for most improved across a broad range of results will receive a prize. If you wanna take part in this please arrive early to have your measurements taken


CrossFit Totals - Back squat, press, deadlift
New Crossfit totals - Over head squat, beach press, clean

Gymnastic -
Max effort - Pull Ups, Ring Dips, HSPU, Air Squats, burpees

Aerobic - 500m Run and Row, Double Unders, 1000m run/row, Box jumps

For those of you that do not have a training diary this is the perfect time to by one or purchase one from me for £10 to track your progressions. The gym diaries have max rep scores, bench mark and hero wods within them so you can see what your strengths and weaknesses are and what you have got better at.

Friday, 3 January 2014

Red tshirt Friday

18min AMRAP
200 Double unders
30 Back squats
150 Double unders
30 Back squats
100 Double unders
30 Back squats
50 Double unders
30 back squats

Thursday, 2 January 2014


Hi Guys, Just a little update from us. Firstly thank you to every single one of you who has supported CrossFit Bournemouth and cont...