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Showing posts from November, 2014
With people doing there final qualifiers please perform the below warm up, be aware of people being filmed also when entering the gym. Thank you

Warm Up - 3 rounds (not for time)

15 push ups
15 sit ups
15 back extensions
15 squats
15 lunges per leg

10 mins Mobility

WOD - 4 rounds
50 lunges
30 hollow rocks
20 thrusters
10 down ups

Extras - 3 rounds
10 Pull ups

Strength - Deadlifts
5 x 5 + 2.5kg
OLY - barbell complex

5 x deadlift
5 x hang clean
5 x STOH
5 x Front squat

Extras - 3 min hollow hold

Endurance

Row - 150m work, rest 60 sec

Run - 100m work, rest 60 sec
WOD - 3 Rounds
10 OH squats
20 burpees

Extras - 3 rounds
10 dips

Strength - Press
5 x 5 +2.5kg
WOD - 20 min AMRAP

5 SDHP
10 Push ups
15 Air squats

Extras - 3 rounds
10 TTB

Endurance -

Row - 20 min time cap
100 burpees over rowing machine
max effort row

Run - 20 min time cap
100 burpees to 6" target
max distance run
WOD -  2 min AMRAP
10 Power Snatch
ME Double unders
rest 2 mins
3 min AMRAP
20 STOH
ME double unders
rest 2 mins
4 min AMRAP
30 Power cleans
ME Double unders
rest 2 min
5 min AMRAP
40 deadlifts
ME double unders

Extras - 3 rounds
10 Pull ups

Strength - Back Squat
5 x 5 +2.5kg

GWOD

Skill - Handstands

WOD - 21-15-9
HSPU
Double unders


red tshirt Friday

Come rain or shine we run

WOD - 20 min AMRAP
20 Back squats
30 HSPU
500m Run
1 Rope climb

Extras - 4 rounds
25 Hollow Rocks

Strength - Deadlift
5 x 5 +2.5kg
Oly - Snatch

Hang power snatch
Power snatch


10 min EMOM

1 x complex

Endurance

Run - 1km rest 3 min
Row - 1200m rest 3 min
Come rain or shine we are running been to long come dressed for what ever the weather throws at you

WOD - 4 rounds
500m Run
50 Air squats

Extras - 3 rounds
5 Muscle ups or 10 Pull ups/dips

Strength - Press
5 x 5 +2.5kg

Gymnastic - with coach FON

skill - Kipping tekkers

gwod - for time
50 squats
40 pull ups
30 squats
20 pull ups
10 squats
WOD - for time
50-40-30-20-10
KB Snatch
double unders

Extras - 3 rounds
10 TTB

Endurance

Run - 400m work rest 2:30

Row - 500m work rest 2:30

Happy 35th BISH

Will this face appear again 
Those of you wanting to compete in the athlete games please message me to book times to do your qualifiers

WOD - Bish Birthday WOD

 For time
16 DHSPU
11 cleans @80%1rm
19 Pistols E/L
79 push ups

Extras - 3 rounds
5 Muscle ups or 10 pull ups/10 dips

Strength - Back Squats
5 x 5 @75% +2.5kg

Gymnastic class - with coach FON

Skill - Kipping

WOD - 50 Squats
40 Pull ups
30 Squats
20 pull ups
10 squats

The week of thrusters

Due to my birthday WOD had to delay and what better day than RED tshirt friday to go with the WOD 
WOD - AMRAP 18 mins:
11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups rest for 1 full minute on 11 minutes. We Will Remember Them…
Extras - 3 rounds  10 TTB
Strength - deadlift  5 x 5 @75%
Big thanks for all my Birthday wishes

Oly - Jerk complex

BTH push jerk
left foot jerk
Right foot jerk

EMOM

1 x clean + 2 alt leg jerks

Endurance -

Run or Row - 30 on 30 off

Coach Martyns 30th Birthday WOD

HAPPY BIRTHDAY TO FON

I have a feeling I'm gonna be looking like this today 

Todays WOD comes from GI Joe

WOD - 30 min AMRAP

12 lunges front rack
11 thrusters
19 burpees over bar
84 Double unders


FON WOD ONLY
Hopefully followed by looking like this :-)


A FONbelievable 30th Birthday WOD for our very own Head Coach and Pain Master ! Happy 30th Birthday Martyn, this is our gift to you...x
3 RFT - Celebrating 3 years of Crossfit Bournemouth.

30 Calorie Air Dyne
12 Snatch's @ 60kg
30 Pull Ups
11 OH Squat @ 60kg
30 Calorie Ski Erg
19 HSPUs
30 Burpee Box Jumps
84 Kettlebell Swing @ 24kg
30 Calorie Row


throw back tuesday

WOD - For time
50-40-30-20-10
Arm haulers
Sit ups

Extras - 3 rounds
10 HSPU

Endurance -

Run - 800m work rest 2 mins

Row - 1km work rest 2 mins
Chatty heres your challenge

Happy birthday for yesterday Amanda and Amber

WOD - For time

9 - 7 - 5
Clean and jerk
L-sit Muscle up

Extras - 3 rounds
3 min Hollow Hold

Strength - Back Squat
5 x 5 @75% + 2.5kg

Red tshirt Friday

WOD - For time

100 Wall Balls
100 TTB
100 Burpees
100 CTB

Extras - 3 min Superman hold


A break down of how a snatch should look at each stage of the lift 
OLY - Snatch complex  
Snatch  hang snatch  OH Squat 
Then 
10 min EMOM of complex 
Endurance 
Run or Row - 200m work 30 sec rest

Happy birthday Pauline

action shot 

WOD - 5 rounds
11 burpee to plate
19 Bumper GTOH
80 sec plank hold

Extras - 3 rounds
10 TTB

Strength - Press
5 x 5 @ 75% 1RM


WOD - 10 rounds
3 HSPU
6 deadlifts
12 Pull ups
24 squats

Extras - 3 rounds
10 ring dips

Endurance

Run or Row - 3 x (100, 200, 400) 1:1 rest

Post Comp thanks

Big big thanks to everyone that took part in Saturdays in house comp, so many mixed abilities taking part which was great to see. Lots of PBs being smashed on the clean WOD just shows how far you have come and when put under pressure you lift more. You should all be really happy with your performances and those that helped out with judging now know how hard it is to say "No Rep" lol

Keep up the good work and keep pushing gang you've all come so far

WOD - For time
9 - 7 - 5 - 3
Snatch
50 Double unders

Extras - 3 rounds
10 pull ups

Strength - Back squat
5 x 5 @ 75% new 1RM if not find a 1rm