Saturday, 30 July 2016


Always nice competing with plenty of support 



9am - Team 3 

40min AMRAP 
500m Row 
50 DU
500m Run 

10am - OLY 

Snatch - 
High hang snatch + Hang Snatch + Snatch 

Clean and Jerk 
Clean + hang clean + jerk 

11am - 15 min AMRAP 

3 TTB 
3 STOH 
6 TTB 
6 STOH 
9 TTB 
9 STOH 
12, 12, 15, 15 etc etc 

Friday, 29 July 2016


Partners always have each others back 



Oly - Cleans 

5@75%,  3@85%, 1+ @95%

WOD - Partner WOD 
20 min AMRAP 
8 Muscle ups 
20m Farmer Carry 

Thursday, 28 July 2016



Starting to get fired up for some comps this year 

10 min EMOM 
5 x P Snatch 
20 min EMOM
Min 1 - Row Cals 
Min 2 - HSPU 
Min 3 - Hollow hold 
Min 4 - Superman hold 

Wednesday, 27 July 2016



Up and coming Comps confirmed 

Master comp this Saturday - Tim & Bish will be competing 
Master at War - Shannon 
Coalition Games - Martyn, Liam, Jenny, Amber 
SID - 12 person team TBC 


Bench press
5 @75
3 @85
1+ @95
10 min amrap 
10 burpees 
15 C&J 35/25

Tuesday, 26 July 2016


Wheres the beach 


skill - mu 

WOD - for time 
100 - 80 - 60 - 40 - 20 

Double unders 
Air Squats

Monday, 25 July 2016





OH Squat 
5 @75
3 @85
1+ @95

WOD - 5 rounds 
5 thrusters 
9 T2B
15 box jumps 

Saturday, 23 July 2016


Team Saturday 

- 9 am

Team Diane

Deadlift
HSPU

 - 10 am OLY

20 min Conga Snatch

20 min Conga Clean and jerk

- AMRAP

10 cal Row
15 push ups
20 Box jumps

Friday, 22 July 2016




Todays WOD will be to show our support to Becca and Russ, who have just had baby Rosie who was born 10 weeks early.


Oly - cleans  
3 @ 70%
3 @ 80%
3+ @90%
Baby Rosie
10 rounds 
17 Snatch 
7 C2B 
20 Clean and jerk 
16 Pistols  

Thursday, 21 July 2016


Throw back to tim and sid last year 



Oly - 10 min EMOM
5 x Power Cleans 

Engine - 20 min EMOM 

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

Wednesday, 20 July 2016






Strength - Bench press (90% + 2.5 kg)

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

WOD - for time 

1000m row 
50 Front squat 
30 HSPU 


Tuesday, 19 July 2016


How the girls looked after last weeks extras 



Skill - Double unders 

WOD - 4 rounds 

20 SDHP 
30 Vups 

Monday, 18 July 2016


Well done to Jenny and Amber taking second yesterday at CrossFit Southampton Throwdown  

Strength - OHS

5 @40%, 5 @50%, 5 @60%
3 @70%, 3 @80%, 3 @90%

WOD - Nicole

20 min AMRAP
400m Run
ME pull up

Saturday, 16 July 2016


Just a reminder of some basic rules how many times do you break them 



9am WOD 

Teams of 3 
AMRAP 
10 TTB 
15 Burpees 
500m run time keeper 

10am Oly 

Snatch complex 

Snatch high pull + Snatch 

Clean and jerk complex 

Clean High Pull + hang clean + push jerk 

11pm Class 

In Partners 
20 min Time Cap 
30 clean and jerks 
200m run 
30 clean and jerks 
200m run 
30 clean and jerks 
200m run 
30 clean and jerks 
200m run 
30 clean and jerks 
200m run 
30 clean and jerks 

Friday, 15 July 2016


Wild west Crew plus millie 



We see the return to Hero Fridays to bring back the meaning of Red T-shirt Fridays, for some of us knowing someone who has served or passed away fighting for our country means a lot. I always find something inside me to push harder on a Friday because it means that much to me.  

Oly - Cleans 
5 @65%, 5 @75%, 5+ @85%

WOD - Coe 

10 Rounds 
10 thrusters 
10 ring push ups 

Thursday, 14 July 2016


Saturday 9am and 11am WODs will be different and I will try to post so you can choose which WOD suits you unless you wanna do all three classes 



This will be the last week of singles, next week we move to sets of 5 EMOM

Oly - 10 min EMOM 

1 x H. P. Snatch 

WOD - 20 min EMOM 

min 1 - DU
min 2 - Pistols 
min 3 - Hollow hold 
min 4 - Superman 

Wednesday, 13 July 2016


James showing how not to bench and harry trying to get a sneaky bicep curl in   


Strength - Bench with a twist 

5 @40%, 5 @50%, 5 @60%
5 @65%, 5 @75%, 5+ @85%

After each set you will perform a max set of pull ups 

WOD - 3 min AMRAP 

Max effort burpee box jumps  


Tuesday, 12 July 2016


Great to see all the progress on show this weekend, Bish even floated for fun 



Skills - Muscle ups 

WOD - for time 

200 DU 
100 DB snatch 
200 DU

Monday, 11 July 2016




Strength - 90% + 5 kg
OHS 
5 @65
5 @75
5 @85 

WOD - teams of 3 
20 min AMRAP 
15 bench 
300m row 


Friday, 8 July 2016


Another classic video with a CrossFit Games Athlete 



Oly - Cleans 
5 @40%, 5@50%, 5@60%

WOD - Bradshaw 
10 rounds 
3 HSPU 
6 Deadlifts 
12 Pull ups 
24 DU 

Thursday, 7 July 2016



Classic video from some of the best Coaches in CrossFit 



Oly - 10 min EMOM 

1 x Hang power clean 

Engine/movement - 20 min EMOM 

min 1 - 200m run/ row 
min 2 - MU 
min 3 - Plank hold 
min 4 - Superman hold 


Wednesday, 6 July 2016


How many of you listen to your bodies 


Strength - Bench press

5@40%, 5@50%, 5@60%

Skills - Pull ups

Kipping and butterfly

Annie
50-40-30-20-10
Du
Sit ups

Tuesday, 5 July 2016


row row row your boat 


Skill - Pistols 

Strength - Find a 1RM 

Bear complex 
Power clean 
Front squat 
Push press 
Back Squat 
Push press 



Monday, 4 July 2016



This is a back off week for strength, please try to focus on mobility before we start cycle again next week. Taking time away from training is always hard so we try to balance this with back off weeks to ensure our bodies can recover 


Strength - OHS 

5 @40%, 5 @50%, 5 @60%

skill - Rope Climb 

WOD - JT 
21-15-9 
HSPU 
Ring Dips 
Push ups 

Friday, 1 July 2016


Team work and community is what drives progress 



Oly - Cleans 

5 @75%, 3 @85%, 1+ @95%

WOD - Partner 
100 - 70 - 40 

WB
Pull ups 

COVID-19 UPDATE

Hi Guys, Just a little update from us. Firstly thank you to every single one of you who has supported CrossFit Bournemouth and cont...