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Showing posts from October, 2014
Just a reminder there will be no classes saturday due to the in house comp, I hope you can all come and support family members welcome

WOD - Team WOD
In a 15 min window
turkish get up for max load
(both arms count as a rep)
then for time
2000m Row

Extras - work on some skills and drills

Fridays WOD will be a team WOD as a bit of fun before saturdays in house comp, like I've said all welcome

Make sure you book in for saturday need to know numbers so saturday can run smooth, social after will be planned on the day as theres no rush to leave after the event

OLY - Snatch complex

Power Snatch
Snatch balance
Oh squat

then Clean complex

Power clean
hang clean
front squat

Endurance

Run - 4 x 800m, rest 3 mins
Row - 4 x 1000m, 3 min rest
Remember to book in for saturdays in house comp there will be BD, Pups and Cats plus a little social after to celebrate My 30th :)

WOD - 3 rounds
10 cleans
15 burpees over bar
20 TTB

extras - 3 min superman hold


strength - find a 1RM pull up
WOD - CrossFit Totals  Press  Squat  Deadlift 
Extras - 3 rounds  10 pull ups 
Endurance 
Run or Row - 5 km

Happy Monday

We will be retesting our CrossFit totals tomorrow

WOD - For Time
1000m Row
50 DB Snatch alt arm
30 push ups

Extras - 3 min plank

Strength - rest and mobilise for tomorrow

Gymnastic Class -

Skill -
Kipping pull up progressions

WOD - TBC


WOD - Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squats

Extras - 3 min superman hold

Strength - Deadlift
5 x 5 @80%
Oly - Cleans

Pause cleans

then 10 min EMOM

1 x clean

Endurance

Run or Row - 150m work 30 sec rest

Happy birthday Steve

WOD - Steves Bday WOD
30 min AMRAP
200 Double unders
100 air squats
50 TTB
25 SHSPU

Extras - 3 min Plank

Strength - Push Press
5 x 5 @80%
WOD - 1000m Row
30-20-10
Power Clean
push jerk

Extras - 3 rounds
15 dips

Endurance -

Run or Row 6 min on 4 min off

Red Tshirt Friday

United we stand till the last person finishes, remember to push everyone right to the end 
WOD - For Time  5 Rope climbs  10 Clean and jerks  20 Burpees over bar   30 Deadlifts  40 Sit Ups  50 Squats 
Extras - 3 rounds  10 Ring Dips 
Strength - Deadlift  5 x 5 @80%
Above is a Demo of a pause snatch


Oly - Snatch tekkers

1 x pause snatch

EMOM

1 x snatch


Endurance

Run - 800m Repeats rest 3 mins

Row - 1km repeats rest 3 mins
Photo from CrossFit.com

Just a reminder we will be having a little throw down on the 1st Nov for all members, from Big Dogs down to our cats. Would be great to have everyone participate as I will also be celebrating my 30th this weekend due to other weekends being taken up with Qualifiers etc so if we could get a full house that would be great. We will have three work outs no harder than what we normally do but a great chance to train and meet new faces from other classes. If you can book in for this class using Teamup that would be great so I can plan prizes and food
http://www.crossfitbournemouth.com/p/class-times_19.html#tmup=/w8770/p/8770-crossfit-bournemouth/%23!list-2014-11-01

WOD - For time
50 TTB
21-15-9
STOH
2 x Double unders

Extras - 3 rounds

3-5 Rope climbs (focus on tekkers)

Strength - Push press
5 x 5 @80%
Guys you have to start looking after your hands, I wear these most days even when lifting just to allow me to maintain volume

WOD - 50 Pull ups
21 - 15 - 9
HSPU
Deadlift

Extras - 3 min L-sit Hold

Endurance -

Run or Row - 250m work 1min rest

WOD- 50 Wall Balls
21 - 15 - 9
Hang power snatch
OH Squats

Extras- 3 rounds
15 Box jumps

Strength - Back Squat
5 x 5 @80%


Happy Birthday Jodi

The look of why am I doing this I think we will be seeing this again today 

Happy birthday Jodi well done on your PB yesterday, enjoy your birthday WOD

WOD - 3 rounds

1 min Muscle ups
1 min Pistols
1 min Burpee
1 min Jumping Squats
1 min Double unders
1 min Rest

Extras - 3 min Plank

Strength - Deadlift
5 x 5 @80%


Oly - Clean Complex

High Hang clean
Hang clean
Front squat

then

10 min EMOM

1 x complex

Endurance

Run or Row - 5km for time
WOD - 50-40-30-20-10
Double unders
Push ups

Extras - 3 rounds
5-10 HSPU

Strength - Push press
5 x 5 @80%
WOD - 3 RFT
run 500m  30 squats  20 push press 
Extras - 3 rounds  10 Ring Dips 
Endurance - 
Run or Row - 5min on 3 min off 
mini bullet showing us all how to squat,  

WOD - 12 min AMRAP
6 C&J
12 burpee over Bar

Extras - 3 rounds
5 - 10 CTB

Strength - Back Squat
5 x 5 @ 80%

Happy Birthday Ash

WOD - 31 min AMRAP

800m Run
15 burpee pull ups

Extras - 3 rounds
5 - 10 pistols

Strength - Deadlift
12 x 2 @75%


OLY - Snatch complex
hang power snatch
power snatch

10 min EMOM

1 x complex

Endurance

run -  4 x 1 mile max efforts full rest between efforts

Row -  4 x 1k max efforts full rest between efforts
Will this be another HAM wednesday 

Happy Birthday Flower 
WOD - For time 
100 Curtis P (Clean, Lunge, Lunge, STOH)  EMOM 5 Push ups 
Extras - 3 rounds  5 -10 TTB 
Strength - Push Jerk  12 x 2 @ 75%