Thursday, 30 June 2016


Just confirming dates on next in house training camp 

With this site please make sure you post your scores in the comment sections so I can monitor performance and feedback 


10 min EMOM 
1 x P clean 
20 min EMOM 
min 1 - du 
min 2 - hspu 
min 3 - hollow rocks 
min 4 - arm haulers

Wednesday, 29 June 2016


Looking forward to getting back on the comp floor 

Session 1

Bench press
5 @75
3 @85
1+ @95
3 rds 
30 H P cleans 
30 burpees 

Tuesday, 28 June 2016


How often do you reflect on your training, how often do you rest. Sometimes progress is being held back through over training and fatigue, rather than lack of effort. 

Next week will be a back off week on the strength cycle to rest before going at it again, use this week to chill, stretch, reset etc so you can lift more the week after 


Skill - MU drills 

WOD - 5 rounds (not for time) 

1 1/2 BW Deadlift 
ME dips 


Monday, 27 June 2016


Wild West is coming 



Strength - OH Squat (90% 1RM) 

5 @40%, 5 @50%, 5 @60%
5 @75%, 3 @85%, 1+ @95%

WOD - for time 

1000m row 
50 DB snatch 
30 Pull ups 

Friday, 24 June 2016


Will be posting dates for our 2nd training camp, watch this space 

 

Oly - Cleans (based off 90% 1RM) 

3 @70%, 3 @80%, 3+ @90%

WOD - for time 

5 rounds 
12 Push Press 
20 Box jumps @24/20"

Thursday, 23 June 2016



building form and power during these EMOM waves 


Oly - 10 min EMOM 

1 x Power Snatch (heavier than last time) 

Engine/movement - 20 min EMOM 

min 1 - DU 
min 2 - Pull ups 
min 3 - Hollow hold 
min 4 - Superman hold 

30 sec per station 1st round, match score remaining rounds 

Wednesday, 22 June 2016


Not long left Wild West teams 



Strength - Bench Press - 90% 1RM 

3 @70%, 3 @80%, 3+ @90%

WOD - DT

5 rounds 
12 Deadlift 
9 Hang power cleans 
6 Push jerks 


Tuesday, 21 June 2016


Just a reminder of why we do CrossFit 


Skill - Muscle ups 


WOD - Ghost 
6 rds 
1 min row 
1 min burpee 
1 min du 
1 min rest 

Monday, 20 June 2016


Stock levels back up in both Xendurance and Purepharma 



Strength - OH Squats 

3 @70%, 3 @80%, 3+ @90%

WOD - 10 min AMRAP 

2, 4, 6, 8 etc 

DB snatch 
SHSPU 

Friday, 17 June 2016

Red t-shirt Friday




Strength - Cleans 

5 @65%, 5 @75%, 5+ @85%

WOD - 6 rounds 

6 muscle ups 
19 HSPU 
44 Air Squats 

Thursday, 16 June 2016


James and Iain working a partner WOD at the end of our Training camp 



Oly - 10 min EMOM 

1 x hang power snatch 

Engine/movement - 20 min EMOM 

min 1 - row cals 
min 2 - TTB 
min 3 - HS hold 
min 4 - superman hold 

Wednesday, 15 June 2016

Last weeks movement and engine building session looked like this on thursday 

 

Strength - Bench Press (90% 1RM) 

5 @65%, 5 @75%, 5+ @85%

WOD - Jeremy 

21 - 15 - 9 

OHS 
Burpees 

Tuesday, 14 June 2016


throwback to TBC when fight gone bad was semi final WOD 

 

WOD - Fight Gone Bad 

3 rounds 
1 min - Wall balls 
1min - SDHP 
1 min - Box Jumps 
1 min - Push press 
1 min - Row cal 
rest 1 min 

Monday, 13 June 2016

 
Strength - OH squat - based off 90% 1RM

5 @65%, 5 @75%, 5+ @85% 

WOD - Partner Cindy 

20 min AMRAP

5 Pull up
10 push ups
15 squats 

Friday, 10 June 2016

red t-shirt friday


That friday feeling 



Strength - Find a 3RM 
thruster 

WOD - 15 min FRAMRAP 

21 - 15 - 9 

Thrusters 
Pull ups 


Thursday, 9 June 2016


From our recent training camp, Coach Liam speaks about being able to maintain hollow 



Oly - 10 min EMOM 
1 x Hang power clean 

Gym/engine - 20 min EMOM 

min 1 - Row Cals 
min 2 - burpees 
min 3 - hollow rocks 
min 4 - superman rocks 

Building on last weeks focus and developing speed of reps, remember intensity over volume 

Wednesday, 8 June 2016


Coach Liam at last years Super team cup 



Skill - Muscle ups 

WOD - 20 min AMRAP 
Partner WOD 

2000m Row 
200 Wall balls 
20 muscle ups 

Tuesday, 7 June 2016

Sorry for late post


Think we will be seeing a lot of this today 


OLY - 10 min EMOM 

1 x Power Snatch 

WOD - for time 
21 - 15 - 9 

SDHP 
Burpees over bar 

Monday, 6 June 2016



Just like the previous phase we will be working on some more strength but more specific to your weaknesses. Over the past 8 weeks we've highlighted that press ups and OHS are some major weaknesses so lets address them during this phase.

Strength - New Totals

OH Squat
Bench press
Clean

Friday, 3 June 2016


No hiding from poor range today 

Skill - Muscle ups

WOD - 2 rounds

500m row
50 OHS
50 Pull ups
1000m Run

Thursday, 2 June 2016


This Saturday we have two pairs competing in Southampton if anyone wants to head over to CrossFit Solent to watch them Jodi and Amber, James and Luke S will be representing the box 




Today we start week 1 of skill development, each week we will use EMOMs to practice movements under fatigue  

Oly - 10 min EMOM 

1 x Power Clean 

- pick a number and dial in your catch position 

WOD - 20 min EMOM 

1 min Double unders 
1 min HSPU 
1 min Hollow Hold 
1 min Superman Hold 

Wednesday, 1 June 2016


Today you get to see how much you have improved in your basic strength 


CrossFit Totals

20 mins Per movement to find a 1RM

Back Squat
Press
Deadlift

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...