CrossFit Bournemouth

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

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

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

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 press5 @753 @851+ @9510 min amrap 10 burpees 15 C&J 35/25

Wheres the beach 

skill - mu 
WOD - for time  100 - 80 - 60 - 40 - 20 
Double unders  Air Squats

OH Squat 5 @753 @851+ @95
WOD - 5 rounds 5 thrusters 9 T2B15 box jumps 

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

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

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

Strength - Bench press (90% + 2.5 kg)
3 @70%, 3 @80%, 3 @90%
WOD - for time 
1000m row  50 Front squat  30 HSPU 

How the girls looked after last weeks extras 


Skill - Double unders 
WOD - 4 rounds 
20 SDHP  30 Vups

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

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

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

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

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  

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

Strength - 90% + 5 kg
OHS 5 @655 @755 @85 
WOD - teams of 3 20 min AMRAP 15 bench 300m row 

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

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 

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

row row row your boat 

Skill - Pistols 
Strength - Find a 1RM 
Bear complex  Power clean  Front squat  Push press  Back Squat  Push press 

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

Team work and community is what drives progress 


Oly - Cleans 
5 @75%, 3 @85%, 1+ @95%
WOD - Partner  100 - 70 - 40 
WB Pull ups