Wednesday, 31 August 2016


Still places left, book in via goteamup. Should be a good day for those taking part 



Partner WOD 
for time 
150 KBS 
100 Pull ups 
150 Wall Balls
100 push ups 

Tuesday, 30 August 2016


Now the last bank holiday is over time to get back on top of your nutrition 




For time 
25-20-15-10-5
HSPU 
50-40-30-20-10 
Box jumps 
Muscle up skills 

Saturday, 27 August 2016

Image result for Crossfit Hopper

The hopper deck will decide

9am Hopper

10am Olympic lifting

10 Rounds every 2 mins
High hang snatch + hang snatch + snatch
building each round

10 Rounds every 2 mins
High hang clean + hang Clean + Jerk
building each round

11am Hopper

Friday, 26 August 2016

Image result for Crossfit Abbate

I know he's not English but theres many more marines both British and American who serve there country every day to keep are freedom and loose there life doing so  



Abbate
For time
1 mile run 
21 C&J 
800 m run 
21 C&J 
1 min run 

Thursday, 25 August 2016

Moving onto a new phase of Oly movements enjoy todays EMOM

10 min EMOM 
5 x hang squat snatch 
20 min EMOM 
1 - row cals 
2 - burpees 
3- hollow rocks 
4 - superman rocks 

Wednesday, 24 August 2016



Cant wait for Strength in depth this year, the teams potential is massive with such broad fitness we should have everything covered  


Oly - Clean and jerk complex 
P.clean + 2 jerks 

WOD - for time 
50 40 30 20 10 
du 
25 20 15 10 5 
TTB 

Tuesday, 23 August 2016


We will be closed for bank holiday monday


Skills - Muscle ups 


WOD - 15 min Rolling Clock

3 min AMRAP
5 cleans
10 front squats
15 STOH

rest 3 mins

3 min AMRAP
4 Cleans
8 Front Squats 
12 STOH

rest 3 mins

3 min AMRAP
3 Cleans
6 Front
9 STOH

Monday, 22 August 2016




Oly - Snatch complex  
snatch+h.snatch+ohs 

WOD - for time 
Jackie 
1000m row 
50 thrusters 
30 pull ups 

Saturday, 20 August 2016


9am
Team WOD

Rowing
Burpees
rest
5 min AMRAP
snatch
rest
5 min AMRAP
clean and jerk

10:00 am

Snatch 3 x 1
Clean and Jerk 3 x 1

11 am chipper
50 cal row
40 HSPU
30 pull ups
50 cal row
40 TTB
15 mu

Friday, 19 August 2016





Find a 1RM 
clean 
elizabeth 
21-15-9 
cleans 
ring dips 

Thursday, 18 August 2016


Who would be interested in a under 35 in house comp before this. Still spaces for those of you over 35 all abilities welcome and a social after 



10 min EMOM 
5 x p.snatch 
20 min EMOM 
1 - du 
2 - HSPU 
3 - plank 
4 - superman 

Wednesday, 17 August 2016

Tuesday, 16 August 2016


Always working skills 



WOD
5 rounds 
ME BW bench 
CTB

Rest as needed 

Monday, 15 August 2016


Throwback to DWF 2nd place 





Find a 1RM 
Snatch 
Isabel 
30 x snatch 

Saturday, 13 August 2016


Building the SID team towards Nov comp 



9am 
Partner ladder 
3, 6, 9, 12 
GTOH 
TTB

10am Oly 

P.snatch+h.snatch+h.h.snatch 

P.clean+h.clean+jerk

11am 
Partner AMRAP 
15 Cal row 
10 thrusters 
5 muscle ups 

Friday, 12 August 2016


Cant wait for this years comps, starting to get the buzz  
wild west fusion confirm - me & liam 
jodi & chatty 
bish & flower 
amber & luke 
james & his bro 

Coalition games - Me, Liam, Amber and Jenny 

SID - TBC 

Skill - Muscle ups

WOD -

Donny 
21-15-9-9-15-21
Deadlift 
Burpees 
 

Thursday, 11 August 2016


thanks ryan parker for another great pic from our sid training morning 




10 min EMOM 
5 x h.p. snatch 
20 min EMOM 
min 1 - row  
min 2 - L-sit hold  
min 3 - HS hold 
min 4 - superman 

Wednesday, 10 August 2016


Always planning, some cool stuff coming up 



20 min Amrap
Teams of 2
20 Box Jumps
20 HSPU
20 KB Swings 

Tuesday, 9 August 2016


SID Team in training 


In a 20 min Window 

2 rounds 

100 DU 
20 power cleans 
25 TTB 
15 STOH
15 TTB
10 GTOH
100 DU 

Rest 3 mins 

Monday, 8 August 2016


Time to retest 

Can we please ensure we all book in for classes Monday - Saturday, if you can't make class please unbook. We have had no shows and over bookings which makes it unfair on the rest of the gym who wanna train. As coaches we need to know how many people are in the classes


New totals 
Oh Squat 
Bench press 
Cleans 

Saturday, 6 August 2016

Happy birthday Bullet




9am - Partner 
Birthday Nancy 
OHS 
Run 800m
10am
h.p.snatch+snatch 

clean+2jerk 

11am - Partner
15 min AMRAP 
5 MU 
5 Snatch 

Friday, 5 August 2016


Could today be another one of those days 

Cleans 
5 @ 40%
5 @ 50%
5 @ 60%
double DT 
10 rft 
12 deadlifts
9 hang power cleans
6 push jerks


Thursday, 4 August 2016


What you looking at Iain 



10 min EMOM 
5 x hang p clean 
20 min EMOM 
1 - row cals 
2 - Pistols  
3- hollow rocks 
4 - superman rocks 

Wednesday, 3 August 2016



Bench press
5 @ 40%
5 @ 50%
5 @ 60%
7 rft 
10 SDHP 
10 ring dips


Tuesday, 2 August 2016


Remember this one 



Skill - Muscle ups

Partner WOD 
for time 
150 KBS 
100 Pull ups 
150 Wall Balls 
100 push ups 

Monday, 1 August 2016

games 2015 

OH Squat 
5 @ 40%
5 @ 50%
5 @ 60%
20 min AMRAP 
5 SHSPU 
10 H.P.cleans 60/40
15 Squats 

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...