Wednesday, 30 November 2016


20 min AMRAP 
In partners 
10 HSPU 6-in. deficit
20-calorie row
30 Alt pistols 
5 rounds
10 hollow rocks 
10 vups 
10 v tucks 
10sec hollow hold 


20 min AMRAP 
In partners 
10 HSPU 6-in. deficit
20-calorie row
30 Alt pistols 
5 rounds
10 hollow rocks 
10 vups 
10 v tucks 
10sec hollow hold 

Tuesday, 29 November 2016


Still spaces for Sonny Webster please book in to save your space, I will be opening this up to external members at the end of December

15 min time Cap 
Find a 1RM Power Snatch 
10 min AMRAP 
10 burpees box jumps 
75-lb. power snatches, 15 reps

Monday, 28 November 2016


Please remember to book in for this years Xmas Throwdown as it marks 6 years of CrossFit Bournemouth, will be a fun comp with mixed abilities aimed at everyone having fun. Families welcome along to make it another special Birthday

Every 3 mins for as long as possible 
0 - 3 mins 
2 rounds 
10 Front Squats 
10 CTB
3 - 6 mins 
2 rounds 
12 front squats 
12 CTB
6-9 mins 
2 rounds 
14 Front squats 
14 CTB
keep adding 2 reps every 3 mins 

Saturday, 26 November 2016


9am 

teams 3
Assault bike 
HSPU 
ski erg 
HSPU 
10am - Oly 
hang snatch, snatch, 2 x oh squat 
hang clean, clean + split jerk 
11am 
20 min AMRAP 
50 du 
30  OH lunges 
30 moutain climbers 

Friday, 25 November 2016



6th Birthday Celebrations & Xmas social 

Just to remind everyone that the 10th Dec will be a fun Throwdown for everyone to be involved in, last year we did mixed partners so will be along the same lines. There will be drinks after to celebrate Xmas and our 6th Birthday

Still space for Casa Brazil if you wanna come please let me know as we have our own side


Marston
20 min AMRAP 
Deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees









Thursday, 24 November 2016


20 min EMOM 
3 x hang power snatch 
15 min EMOM 
1 - row cals 
2 - ring dips 
3 - ice cream makers 

Wednesday, 23 November 2016

Image result for sonny webster

To remind you all Sonny Webster will be coming on the 18th Feb 2017 for a seminar, either morning or afternoon session. He will spend 90mins with you on your Clean and Jerk then 90mins on your Snatch with some mobility drills and skills.

booking can be found via goteamup

- 25 min AMRAP 
25 thrusters
25 burpees
25 SDHP 
- 5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 
rest 1 min 

Tuesday, 22 November 2016


- 15 min time Cap 
Find a 1RM Power Clean  
- 5 rounds for time of:
15 chest-to-bar pull-ups
30 alternating Pistols 

Monday, 21 November 2016

skill - muscle ups 
For time:
50 wall-ball
50 deadlifts
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

Saturday, 19 November 2016

9am
82 pull ups 
30 DB snatch 
60 pull ups 
24 DB snatch 
32 pull ups 
18 DB snatch 
10:00 am
Snatch 
hang power snatch + power snatch 
Clean and jerk 
hang power + power clean + Push jerk 
11am 
20 min amrap
5 clean and jerks
10 toes-to-bars
partner goes 

Friday, 18 November 2016


WOD - 7 rounds 
100 du   
29 back squats 60/43 

Midline - 100 hollow rocks 

Thursday, 17 November 2016


20 min EMOM 
3 x hang squat cleans 
15 min EMOM 
min 1 - ski erg cals 
min 2 -  KB swings 
min 3 - mountain climbers   

Wednesday, 16 November 2016


8 min AMRAP
10 Push press 
10 Box jump over 24/20
2 min rest 
8 min AMRAP
8 CTB
10/8 assault bike 
rest 2 min 
8 min AMRAP
10 cal row 
10 push ups 

Tuesday, 15 November 2016

Snatch 
Find a 1RM 
for time 
50 HSPU 
100 superman rocks 

Monday, 14 November 2016

We start our next phase which is building towards the Open,  
But first we need to improve your ability to cycle through barbel reps and gymnastic movements. 

Lets start by retesting one of this years open work outs

Open 16.2
0-4 min 
25 ttb 
50 du 
15 cleans @61/38
4-8 mins 
13 cleans 83/52
8-12 min 
11 cleans 102/65
12-16 mins 
9 cleans 124/79
16-20 mins 
7 cleans 142/93

Saturday, 12 November 2016

32 is a lovely number




9am - Dirty Thirty (2)

Team Waterfall

32 cals Assault bike
32 Push ups
32 MB cleans
32 cal row
32 Push ups
32 MB cleans
32 cal ski
32 push ups
32 MB cleans

- In your team you need to complete the above work out as fast a possible without holding up each other
10am - Oly 
Snatch Deadlift + Hang Power + Squat snatch 
Clean Deadlift + Hang Clean + Jerk 
11am 
Happy Birthday me 
3 rounds, start every 10 mins 
32 heavy wall balls 
32 clean and jerks 
32 T2B 

- Complete each round as fast as possible within the 10 min time frame


Friday, 11 November 2016

Image result for remembrance wod

Deadlift 
find a 1rm 
- Rememberance WOD 
18 min AMRAP 
11 hang power Snatch 
11 burpee 
11 thrusters 
11 pull ups

On the 11th min pause for 1 whole min silence before carrying on on 

Thursday, 10 November 2016


20 min EMOM 
3 x Power snatch 
15 min EMOM 
min 1 - assault bike cals
min 2 - muscle ups 
min 3 - hollow to superman 

Wednesday, 9 November 2016


Todays movement is the most testing for most of you due to the over head position, lets make sure we spend plenty of time working through tight areas to reduce any breakdowns in movement mechanics.

Press 
find a 1rm 
for time 
50 TTB 
100 weighted arm haulers 

Tuesday, 8 November 2016


We will be spending a lot of time on rowing technique and starts before going into todays WOD, wanna help with structure and approach

For time 
1000m row
Accessories 
10 rounds (notfor time) 
10 Ring Rows 
10 Pistols 

Monday, 7 November 2016

Testing Week

Testing week means a reduction in volume and a increase in focus on strength progress, lets see how much progress has been made this last 4 weeks. 

I just wanna say how happy I am to see you all moving so much better. Those picking up niggles hopefully over the past few weeks we as coaches have shown you why you pick up injuries. Injuries are due to over loading of joint in positions of weakness, lets focus on strengthening those joints in a position of strength. 

Have a good week everyone and lets see some PBs if you fail to achieve progress come see me or one of the coaches to talk about whats holding you back.

Back Squat 
Find a 1rm 
for time 
50 pull ups 
3 min plank 

Friday, 4 November 2016


Just to remind you all there will be no 7pm class this evening and the gym is closed tomorrow due to Strength in Depth

Deadlift 
5 @40 
5 @50
5 @60 
DT
5 rounds 
12 dl @70/47.5
9 hang power clean 
6 push jerk 

Thursday, 3 November 2016


20 min EMOM 
3 x power cleans 
15 min EMOM 
min 1 - ski erg 
min 2 - Pistol drills 
min 3 - hollow rocks 

Wednesday, 2 November 2016

Due to Strength in Depth this weekend we will not be running a 7pm Class and the gym will be closed Saturday

Press  
5 @40 
5 @50
5 @60 
18 min AMRAP 
30 DU 
12 push press 55/35
9 pull ups 

Tuesday, 1 November 2016

Due to Strength in Depth this weekend we will not be running a 7pm Class Friday and the gym will be closed Saturday, I will post a WOD for you all to do at home

5 rounds 
3 min AMRAP 
20/15cal assault bike 
15 power cleans 
ME box jumps 
1 min rest 

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...