Friday, 27 February 2015



Open WOD 15.1

9 min AMRAP

15 TTB
10 deadlifts 52/34
5 Snatch 52/34

15.1a

6 min time cap

1 rm clean and jerk

Thursday, 26 February 2015

Wednesday, 25 February 2015



Metcon - 3 rft

10 deadlift
10 bar facing burpees

Strength - 3 x 1 min L - sit hold

Tuesday, 24 February 2015




Met-con - 12 min AMRAP
50 Double unders
20 kb swings
7 jerks

Skill - Kipping

Monday, 23 February 2015

deload week

ARE YOU READY ?

With the Open starting this Friday with WOD 15.1, we will be changing the thursday Barbell class to skills to work on kipping, rebounds, double under and general movement tekkers for the next 5 weeks.

We will also be focusing on more form than volume this week to ensure everyone is happy with movements going into the 1st WOD of the open, which means a decrease in strength focus. If you have any particular concerns with movements please email me martyn@crossfitbournemouth.com and Ill try to cover them over the next few weeks.

With those of you doing the Open who feel you will make top 40 then yes you will need to record your attempts, otherwise we will just judge you as a group to ensure you all push each other.

Once you have completed the WOD please post your score online so saturday I can approve your score, lets focus on 1 attempt so treat it as a comp and prep well for it.

I am thinking about doing a Social at the end of the open let me know your thoughts

todays WOD

Metcon - Karen
150 Wall Balls for time

Oly - 15 mins
working on 3- 5 rep Snatch tekkers

Strength - Squat therapy
Mobility focus - hip range, ankle mobility drills



Friday, 20 February 2015



Met-con - 10 min AMRAP
60 bar facing burpee
30 clean and jerk

Skill - 3 x 10 SHSPU

Strength - pull ups
5 x 3 weighted pull ups

Thursday, 19 February 2015



Oly - Snatch

1 x high hang snatch + hang snatch + snatch balance

focus on - hip ext
catch position

Wednesday, 18 February 2015



Met-con - 18 min AMRAP

15 box jumps
12 push press
9 TTB

Strength - 1RM Bench

Tuesday, 17 February 2015

Happy birthday Chatty



Someone tells me its chatty's birthday, enjoy your twist

Met-con - In Teams of 3
5 rounds
200m Run
15 push ups

Skill - 3 x 20 Unbroken Pull ups


Monday, 16 February 2015



This will be your last hard week next week we will be dropping the volume for a deload week to recover from the past few weeks, working more skill and form ready for Open month

Met-con - 50 Dips
21-15-9
Air Squat
Burpee

Retest compare time

Oly - 1 RM Hang clean

Strength - 20RM Back Squat

Friday, 13 February 2015



Met-con - 8min AMRAP
15 Front Squats
12 Push press
9 TTB

Skill - 10 x 1 Rope Climbs

Strength - 1 RM weighted dip

Thursday, 12 February 2015



Only Class - Clean and jerk

1 x Power Clean + Push Press + Push Jerk

Focus on - bar staying tight to body
hip extension
shrug the shoulders
butt out on the catch position
high elbows


Wednesday, 11 February 2015




Met-con - FRAN
21-15-9
thrusters
Pull ups

Strength - Back Squat
2 x 10 - based off 3 weeks ago numbers

Tuesday, 10 February 2015



Met-con - 3 rounds
1000m Run
100 Double unders
50 KB SDHP

Skill - 75 TTB

Monday, 9 February 2015



Met-con - Open WOD
10 min AMRAP
5 STOH
10 Deadlifts
15 Box jumps

Oly - Hang snatch
7 x 1 - Form focused

Strength - Front Squat
1 RM




Saturday, 7 February 2015



Team WOD Saturday

20 min AMRAP
1 person runs/rows
1 person KB lunges
1 person rest

rotate once a length of lunges is performed

score is total distance run/row

Friday, 6 February 2015



Met-con - ON going AMRAP

4 min AMRAP
15 thrusters
15 CTB
Repeat every 4 mins, if you fail to finish 3 rounds your out


Skill - 3 x ME HSPU

Strength - Find a 1RM deadlift in 15 mins

Thursday, 5 February 2015



Oly - Snatch

1 x Power Snatch + snatch Balance

focus - pull from floor
bar path
catch position

Squat range

Wednesday, 4 February 2015



Met-con - For time
1000m Row

this should be an all out effort

Strength - 1RM Push press

Midline - tabata
flutters

Tuesday, 3 February 2015


Matt Chan doing a KB SDHP

Met-con - For time
100 thrusters
100 SDHP

Skill - 3 x ME CTB
2 x ME Kipping pull ups
1 x Strict pull ups

Monday, 2 February 2015



Met-con - 10min AMRAP 
30 double-unders
power snatches, 15 reps

Oly - 20RM Jerk 

Strength - Back Squat 
find a 1RM 

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...