Tuesday, 28 February 2017


skills - TTB 

WOD - 6 rounds 
min 1 - 10 bench press 
min 2 - max push ups 
min 3 - max cal ski erg 

Monday, 27 February 2017

some simple lower body volume to shake off 17.1, well done to everyone that took part in last friday or saturday. Lets bring on another good turn out this weekend with a big thanks to everyone that judged.

6 rounds 
min 1 - 10 back squats 
min 2 - max air squats 
min 3 - max cal assault bike 

5 rounds 
10 hollow rocks 
10 vups 
10 tucks 
10s hollow hold 
1 min rest 


Saturday, 25 February 2017

Saturday Lights

Welcome to 17.1 Open WOD

We will be running 30 min heats starting at either :10 mins or :40mins, which will allow for change over between heats.

Please arrive 30 mins early to help judge or judge after you heat. This should be a great social event for everyone to get behind each other.

Fridays Classes all gave a good showing

So here its is

20 min time cap

For time
10 Alt DB Snatches @22.5/15 kg
15 Burpee box jumps 24"/20"
20 Alt DB Snatches
15 Burpee box jumps
30 Alt DB Snatches
15 Burpee box jumps
40 Alt DB Snatches
15 Burpee box jumps
50 Alt DB Snatches
15 Burpee box jumps

Friday, 24 February 2017


Just to remind you all to book in for tomorrows Open WOD, but remember anyone can do it you haven't gotta sign up online for it. But for those that wanna compare themselves to the rest of the world in there age bracket its the best way to see how your fitness compares.

Open WOD/Prep 
or 
Weight Lifting 
complex TBC on arrival 

Thursday, 23 February 2017


skill - Bar muscle ups 
20 min EMOM 
min 1 - Assault bike 
min 2 - Box jumps 
min 3 - DB GTOH 
min 4 - plank hold 

Wednesday, 22 February 2017


WOD - 9 min AMRAP 
15 pull ups 
10 deadlifts 
5 clean and jerks

then straight into 
6 min AMRAP 
1rm clean and jerk 

Tuesday, 21 February 2017

Oly - Snatch 
15 min time Cap 
build to a heavy single 
WOD -13.1 open 
17min AMRAP 
40 burpees 
30 snatch 
30 burpees 
30 snatch 
20 burpee 
30 snatch 
10 burpee 
amrap snatch 

Monday, 20 February 2017


Thrusters 
5x5 
14 min amrap 
60 cal row
50 ttb 
40 wb 
30 cleans 
20 muscle up 

Friday, 17 February 2017

Class structure Changes during the Open



From Next Week I will be changing the Structure of the week to Fit the CrossFit Games Open in. The structure will be changing to give us as a gym more time to prepare for the WOD and to make it more of a social experience :-

We will be following the below Structure for 5 weeks

Monday - Strength & Class WOD
Tuesday - Oly & Class WOD
Wednesday - Strength & Class WOD
Thursday - Gymnastic Skill and Engine
Friday - Weightlifting Class or Open Prep
Saturday - 30 min Group -  CrossFit Games WOD
Sunday - Rest Day

Saturday 25th - End of Open Party with Food and Drinks

For those that can't make Saturdays you can do the WOD on Friday if you wish but please email me to book it in.

Saturday Programming



With the Sonny Webster Work Shop Saturdays programming will be :-


Warm up - 10 min jog 

5 min Mobility - Ankle and hip focused 

For Time 

Run 5KM 
This must be an all out effort, 

Cool Down - 10 min jog 
5-15 mins mobility 



Sonny Webster Work shop



Structure for Sonny Webster Work Shop

8:30am Sonny Arrives
8:45am Morning Group kit up for intro
9:00am Snatch Work Shop
10:30am Clean and Jerk Work Shop
12:00pm Demo and Q&A with Sonny
01:00pm Morning Group Depart




Deadlift 
5 x 5 
15.2
every 3 min 
2 rds 
10 OHS @42/30
10 CTB
2 rds 
12 ohs 
12 CTB

Thursday, 16 February 2017


skill - Muscle ups 
progressions 
20 min EMOM 
min 1 - KB swings 
min 2 - Box jumps 
min 3 - ring dips 
min 4 - hollow hold









Wednesday, 15 February 2017


Push press 
5 x 5 
GHOST
6 rounds 
1min Ski erg 
1min burpees 
1 min double unders 
1 min rest

Tuesday, 14 February 2017


10 min EMOM 
1 x hang power clean + jerk 
WOD - DT 
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans, 
6 Push Jerks,
5 rounds 
10 hollow rocks 
10 vups 
10 vtucks 
10 hollow hold 
1 min Rest 

Monday, 13 February 2017

Sonny Webster Update



With the Sonny Webster work shop only being in the morning, we have increased the class size to 20 people. Please make sure you book in before its too late to attend. There will be no classes on this day due to the Work Shop.

Back Squat 
5 x 5 
15 min Amrap
1000m Row
100 db Snatch  
Max HSPU 

Saturday, 11 February 2017


9am 
25min AMRAP 
3000m row 
300 wall balls 30/20
max effort Pull ups 
10am 
Power snatch + hang snatch + snatch 
Power clean + hang clean + clean + jerk 
11am 
20 min time cap 
clean and jerks, 30 reps
Rest 1 minute
clean and jerks, 30 reps
Rest 1 minute
clean and jerks, 30 reps
Rest 1 minute
clean and jerks, 30 reps
Rest 1 minute
clean and jerks, 30 reps
Rest 1 minute
clean and jerks,  Max reps

Friday, 10 February 2017


Deadlift 
find a 20rm 
For Time:
30-20-10
Double unders x2
OH Squat 42/30
Burpee over bar 

Thursday, 9 February 2017


Skill - Bar muscle ups 
progressions 
20 min EMOM 
min 1 - row cals 
min 2 - DB thrusters 
min 3 - hollow rocks 
min 4 - superman hold 

Wednesday, 8 February 2017


Saturday 18th Feb 

Due to numbers we will now only be running a morning work shop with Olympian Sonny Webster. He will cover Snatch and Clean and jerk with you, he will also do a Demo which is always good to watch. 

Anyone can attend as its for all abilities, but you'll be coached by an Olympian in his sport. 



Strength - Push press 
find a 20rm 
WOD - 7 min Amrap
60/40 Cal. Assault Bike
Max Clean and Jerks 60/42
Core - 5 rounds 
10 hollow rocks 
10 vups 
10 vtucks 
10s hold 
1 min rest

Tuesday, 7 February 2017


Oly - 10 min EMOM 
1 x P snatch + snatch bal 
WOD - 12 min AMRAP 
20 T2B 
10 L-arm OH walking lunges
10 R-arm OH walking lunges

Monday, 6 February 2017


Strength - Back Squat 
5 x 5 
WOD - Five 3 min rounds 
10 Front Squats 
10 box Jumps @30/24"
max cal row 
rest 3 mins
Extras 
warm up- 800m run  
10 rounds 
400m effort 
200m recovery 
cool down - 800m run 
10 mins Practice 
HS Walk 

Saturday, 4 February 2017


9am -
teams of 3 
 63-54-45-36-27-18-9
Thrusters 
Burpees over bar 
10am - 
5 x 1 @80% snatch 
5 x 1 @80% C&J
11am - 
Teams of 2
20 min Amrap
100 Cal. Assault Bike
100 Chest to Bar
100 Front Squats 
100 KB Swings 

Friday, 3 February 2017



Strength - Deadlift 
5x5 
WOD - Open repeat
13 min AMRAP 
55 deadlift 
55 wall balls 
55 cal row 
55 HSPU 

Thursday, 2 February 2017

skill - T2B 
progressions 
20 min EMOM 
min 1 - Assault bike  
min 2 - Muscle snatch 
min 3 - Box jump 
min 4 - Vups 

Wednesday, 1 February 2017


Push press 
5x5 
20 min AMRAP 
10 pull-ups
15 push-ups
20 squats

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