Monday, 29 February 2016

Back to the old box when we had no room but still got work done 

Skill - Muscle ups

Jumping transition 
kipping transition 
regular grip 

WOD - 12 min AMRAP 

100 double unders 
50 lat burpees 
30 clusters 
10 muscle ups

Thursday, 25 February 2016

With the Open coming out Tonight we will have a relaxed approach to todays Session

Warm up - 20 mins

lead by coach

Oly - 20 min time Cap

working whatever lift you wanna practice cycling

Gymnastics - 20 mins

Pick some movements you wanna go over before tomorrow, coach will help fix issues

Wednesday, 24 February 2016

Broken ese 

Skill - Muscle ups 

last of our progressions, lets she who can get one 

WOD - 15 min AMRAP 

10 Deadlifts 
30 double unders

Tuesday, 23 February 2016

Skill - double unders 

WOD - For time 

25 strict pull ups 
50 push ups 
75 sit ups 
100 squats 

Monday, 22 February 2016

With the open starting this week lets make sure we all get behind each other 

Oly - Snatch 

Power Snatch + Snatch Balance + OHS 

WOD - for time 

75 Snatch 

Friday, 19 February 2016

This sums up last years open 

Skill- CTB
OH squats 

Open prep warm up and routines 

WOD - Open 15.2

every 3 mins 
2 Rds 
10 OHS 
10 CTB 
increase by 2 reps each 3 mins 
2 Rds
12 OHS 
12 CTB 
etc etc 

Thursday, 18 February 2016

From next Friday we switch over to the Open WODs for 5 weeks 

Oly - 20min EMOM 

5 x P.clean and Jerk 

Skill - HSPU 


Wednesday, 17 February 2016

Looks like luke found that Dark place 

Skill - Muscle ups 

- transition 
- bent elbow 
- full false grip 
- regular grip 

WOD - 10 min ladder 

3 hang cleans 
3 burpees over bar 

Tuesday, 16 February 2016

With the Open coming and not having a in house comp day, those signing up for individual I will post an online leader board for all of us. Those not doing the open Online I will make a note of your scores every Friday and the over all winner will get a prize per BD, PUP, Cat so we have our own little comp. 

For those of you that don't know what the Open is please check out this site CrossFit Games for more info on our sports biggest online comp

Skill - for time 
50 pull ups 

WOD - 4 rounds 

20 OHS 
20 box jumps 30/24

Monday, 15 February 2016

Skill - for time 
50 TTB 

WOD - 20 min AMRAP 
partner nate 

2 muscle up 
8 KBS 

Friday, 12 February 2016


How many of you will go HAM today 

Bench mark Friday

Skill - Pistols

WOD - Jackie -

1000m Row
50 thrusters
30 pull ups

Thursday, 11 February 2016

Great to see so many of you progressing with gymnastic movements

Oly - Snatch

5 x Power snatch

Gymnastic - Ring dips

Wednesday, 10 February 2016

Throw back to Super team cup 

Skill - muscle ups

WOD - Open 14.4

14 min AMRAP

60 Cal Row
50 TTB
40 Wall Balls
30 cleans
20 muscle ups

Tuesday, 9 February 2016


This can be seen in so many ways, I always look at this and think how can I move better 

WOD - 100-80-60-40-20

Double unders
Air Squats

Skills - Pull ups

Monday, 8 February 2016


We had two teams competing at Wild West representing CFB well, now with lots of feedback and things to work on lets get after it 

Oly - Snatch 

Build to a heavy muscle snatch 

- work on aggressive high pull 

WOD - 10 min AMRAP 

10 burpees 
15 Snatch 

Friday, 5 February 2016

Red T-shirt Friday

WOD - 10 min Time Cap


Pull ups

- 10 min Time CAP


Pull ups

Thursday, 4 February 2016

What could be tomorrows Red T-shirt Bench mark, whatever it may be I'm sure it will put you on your back  

Oly - Snatch

1 x Squat snatch

Gymnastics - HSPU

 - Strict
- Kipping
- Def

Wednesday, 3 February 2016

Throw back to DWF when me, liam, snatch and pip dip took second, 

Skill - muscle ups 

WOD - 20 min AMRAP 

100 double unders 
30 Hang Power Snatch 
30 Dips 

Tuesday, 2 February 2016

Good luck to those competing this weekend good to see so many of you getting out onto the dance floor and putting your fitness to the test. 

WOD - Tabata

Row Cals
Pull ups
Push ups
Sit ups

Monday, 1 February 2016

Oly  - Clean and Jerk

Build to a heavy complex
2 x clean + 1 jerk

WOD - Open 15.4

8 min AMRAP

3 Cleans
3 Cleans
3 Cleans
6 Cleans

HSPU increase in 3s each round
Cleans increase by 3 every 3 rounds

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