Friday, 31 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

Thursday, 30 October 2014



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

Wednesday, 29 October 2014



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

Tuesday, 28 October 2014


WOD - CrossFit Totals 
Press 
Squat 
Deadlift 

Extras - 3 rounds 
10 pull ups 

Endurance 

Run or Row - 5 km

Monday, 27 October 2014

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


Friday, 24 October 2014




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%

Thursday, 23 October 2014



Oly - Cleans

Pause cleans

then 10 min EMOM

1 x clean

Endurance

Run or Row - 150m work 30 sec rest

Wednesday, 22 October 2014

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%

Tuesday, 21 October 2014



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

Monday, 20 October 2014

happy birthday banners



some kipping tips for you to play around with

WOD - Happy birthday banners

31 CTB
50-40-30-20-10
Box jumps
Push ups

Extras - 3 rounds
10 Pistols each leg

Strength - Back Squat
5 x 5 @80% last week at this weight

Friday, 17 October 2014

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%

Thursday, 16 October 2014


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

Wednesday, 15 October 2014

5f2cced5e6f972f_678842_th.jpg
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%

Tuesday, 14 October 2014



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

Monday, 13 October 2014



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%


Friday, 10 October 2014

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%


Thursday, 9 October 2014



Oly - Clean Complex

High Hang clean
Hang clean
Front squat

then

10 min EMOM

1 x complex

Endurance

Run or Row - 5km for time

Wednesday, 8 October 2014



WOD - 50-40-30-20-10
Double unders
Push ups

Extras - 3 rounds
5-10 HSPU

Strength - Push press
5 x 5 @80%

Tuesday, 7 October 2014



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 

Monday, 6 October 2014


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%

Friday, 3 October 2014




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%


Thursday, 2 October 2014



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

Wednesday, 1 October 2014



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%


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...