Saturday, 29 April 2017

Team Nasty will be completing 3 Qualifiers in 1 day due my injuries, so todays WODs will be variations to allow me to coach and take part in the qualifiers

9am WOD

20 min Time CAP

150 Cal row
125 Burpees over row
100 Snatch
80 Burpees

10am Clean

Clean grip Sotts press - 5 x 5
Clean + Front Squat - 1 + 4 x 5
Hang power clean - 5 x 5

11am WOD

Death by EMOM

partner Deadlift
thruster
toes to bar
box jump overs

Friday, 28 April 2017

Barbara 
for time 
5 rounds 
20 pull ups 
30 push ups 
40 sit ups 
50 squats 
rest 3 mins 

Thursday, 27 April 2017


With some shoulder niggles going around along making sure those that haven't keep them away, we are gonna cover the simple Bullet Proof Shoulders programme. Those of you that sit at desks or in cars all day you need to add this to your daily routine.

bullet proof shoulders 
side plank reverse flys 20reps  
push up I raises 3-4 x 15sec hold 
push up plus 15 reps 
bent over t raises 20 reps 
bent arm raises 20reps 
cuff rotations 15 reps 
Skills - ring muscle ups 
20 min EMOM 
1 - rowing cals 
2 - burpees 
3 - plank hold 
4 - superman hold 

Wednesday, 26 April 2017

Snatch chief
5 rounds
3 min AMRAP 
3 power snatch 
6 push ups 
9 squats 
1 min rest 

Tuesday, 25 April 2017

The future of Crossfit Bournemouth is bright and positive, and as we continue to grow as a gym and a community new chapters must be written.
Our time at Holdenhurst Road is coming to an end and we are currently looking into relocating the gym within the Bournemouth area.
I will update you all once i have more information about the move.


oly - 15 min time Cap 
Find a 1RM hang power clean  
WOD - 10 min AMRAP 
30 double unders 
15 clean and jerks 

Monday, 24 April 2017

WOD - josh 
21 oh Squats 
42 pull ups 
15 oh Squats 
30 pull ups 
9 oh Squats 
18 pull ups 

Saturday, 22 April 2017


9am Team couplet
 
row 
thrusters 
10 am Snatch
Snatch sotts press 5 x 5 
Snatch balance 5 x 3 
snatch 5 x 3 
Hang Snatch 5 x 3 
11:00 am
20 min AMRAP 
Partner 
10 cal assault bike   
15 push up 
20 box jumps 

Friday, 21 April 2017

wes 
For time:
Cash in- Run 800 meters 
14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 
Cash out-  run 800 meters

Thursday, 20 April 2017


Skill - HSPU 
Strict 
kipping 
Def HSPU 
WOD - 20 min AMRAP 
Partner WOD 
10 handstand push-ups
DB walking lunges, 15 steps

Wednesday, 19 April 2017


Bear complex 
5 x 7 
rest as needed after each round 
1 reps equals 
Power clean 
front squat 
push press 
back squat 
push press behind the neck 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Tuesday, 18 April 2017

Related image

Use this week to have some fun and move after Easter, we will be going into a new wave next week  

Team WOD 

For time 
Cash in 
1000m row 
Fran 
63-45-27
Thrusters 
Pull ups 
Cash out 
1000m Row 

Saturday, 15 April 2017

Image result for crossfit easter wod

9am - Team WOD

MB Murph

? MB run
? HSPU
? CTB
? MB cleans
? MB run

10 am - 20 min CONGA Line

Snatch x 1 rep

20 min CONGA line

Clean and jerk x 1 rep

Thursday, 13 April 2017


Capoot 
100 push ups 
800m run 
75 push ups 
1200m run 
50 push ups 
1600m run 
25 push ups 
2000m run 

Wednesday, 12 April 2017

Alex has confirm he will be opening the gym Friday 10-12 for Open gym time, this means you can come in and catch up on missed WODs or practice some movements in your own time.

There will be no set WOD as it will be programmed as a rest day after thursdays WOD, if you wish to attend please book in

find a 1RM 
Front Squat 
partner wod 
10 rounds 
5 front Squats
10 bar facing burpees 
15 ttb 

Tuesday, 11 April 2017

find a 1 RM 
jerk 
for time 
40 cal assualt bike 
30 clean and jerks 
20 DHSPU 

Monday, 10 April 2017

Bull 
2 rounds 
200 du 
50 ohs 
50 pull ups 
1 mile run 

Sunday, 9 April 2017

Easter Opening Hours




We are closed for Easter Friday and Bank Holiday Monday, but will be open for a fun Saturday.
We will be running a WOD on Thursday rather than are normal EMOMs, to make up for being closed Friday.  


Saturday, 8 April 2017


9am 
teams of 3 
150 cal row 
150 DB snatch 
150 cal row 
150 push ups 
10am 
clean grip sotts press 5x5 
clean grip oh squat 5x5 
clean and jerk 5 x 5 
hang clean 5 x 5 
11am 
84 pull ups 
42 OH squats  
60 pull ups 
30 Oh Squats  
32 pull ups 
18 Oh Squats 

Friday, 7 April 2017


kelly 
5 rounds 
400m run 
30 box jumps 
30 wall balls 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Thursday, 6 April 2017


skill - bar muscle ups 
20 min emom 
min 1 - Ski erg 
min 2 - KB swings 
min 3 - bent knee lever hold 
min 4 - Superman hold 

Wednesday, 5 April 2017

Happy Birthday Esmae

Esame 

10 min time cap 
1 RM clean 
Esmae 
15:40 amrap 
5 HSPU 
4 cleans @80%
16 hollow rocks 

Tuesday, 4 April 2017


Push jerk 
5 x 5 
Teams of 3
For Time:
300/200 Cal. Row
300/200 Cal. Ski Erg
300/200 Cal. Assault Bike
all 3 people working at same time  
doesn’t have to be split equal 

Monday, 3 April 2017

Front Squats 
5 x 5 
Skill - TTB 
5 rounds 
10 DB snatch 
20 TTB 
50 DU 

Saturday, 1 April 2017


9am 
Team "Wall ball" Ghost 
1 min Rowing 
1 min Wall balls 
1 min DU
10 am Snatch 
Snatch sotts press 
Snatch balance 
snatch 
Hang Snatch 
11am Teams of 3
” Ground to Overhead ”
For Time:
50 reps 60/43
40 reps 70/52
30 reps 84/56
20 reps 93/63
10 reps  100/70 

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...