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Showing posts from May, 2017
there will be a WOD tomorrow due to gym being closed last monday

Push Press 5 x 5 @82.5%5 rounds 9 power Snatch  15 push ups 21 squats 42 double unders 
I will be posting new gym location later on this evening via social Media, please follow the following accounts for more information and updates 
Facebook - Crossfit Bournemouth page  instagram - cfbournemouth  twitter - @Crossfitbmouth

Back Squat 5 x 5 @82.5%Event 5 Partner WOD 42 - 30 - 18 Muscle up DB Oh Squat

Scales will be CTB and Pull ups 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest 
Event 4 60 ft HS walk 10 TTB 10 Deadlifts 60ft HS walk 12 TTB 12 Deadlifts 60ft HS walk 14 TTB 14 Deadlifts 60ft HS walk 16 TTB 16 Deadlifts 
Today we will be working on three pulling movements, you can work on all three or just the one movement but as coaches we will help you on any issues you have. Strict, kipping or butterfly

Skill - Pulls Pull ups C2B Muscle ups 
20 min EMOM min 1 - DU min 2 - 1/2 hang hold min 3 - Pistols min 4 - Plank hold 30 0n, 30 off
Push press 5 x 5 @80%for time 21-159DB snatch ring dips 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest 







10 min window  Find a 1RM Power clean event 6 for time 30/25cal bike 20 burpee box jump overs 10 cleans 
Back Squat 5 x 5 @80%event 3 100ft DB OH lunges 100 du 50 wall balls 30 pull ups 50 Wall balls 100 du 100ft DB OH lunges 

9am for time 150/125 cal ski erg 300 HSPU 150/125 cal bike 300 TTB 10am Snatch sotts press 5 x 5 Snatch balance 5 x 3 snatch 5 x 3 Hang Snatch 5 x 3 11am 3 rounds 9 rope climbs 60 DB snatch 300 double unders

Red t-shirt Friday

Due to the gym relocating we will be having a moving comp, for those interested I will be posting more info soon

Walsh 4 rounds 22 Burpee pull ups 22 Back squats 200m run with 20/15kg plate
Skill - Bar Muscle ups transitions Ice cream makers Hips to bar 20 min EMOM min 1 - ski erg min 2 - KB cleans min 3 - L-sit hold min 4 - KB windmill
10 min Window find a 1RM Muscle Snatch 5 rounds 9 power snatch 15 push ups 21 Squats 50 Double unders 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest 
9am 100 cals ski erg 100 DB snatch 100 cals Assault bike 100 T2b 10am clean grip sotts press 5x5 clean grip oh squat 5x5 clean and jerk 5 x 3hang clean 5 x 311am 20 min AMRAP Partner wod 100 squats 14 muscle ups 20 hang power cleans
Skill - ring muscle ups

Transitions
False grip ice cream makers
strict muscle ups

20 min EMOM
min 1 - row
min 2 - box jumps
min 3 - chin over bar hold
min 4 - ring support hold
Back Squat 3 x 10 @65%teams of 3 6 min AMRAP Max Cal Assault bike then into 6 min Max output Squat clean and jerk 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest
9am teams 3 40 min AMRAP 500m Row 50 du 500m Run 10am Snatch sotts press 5 x 5 Snatch balance 5 x 3 snatch 5 x 3 Hang Snatch 5 x 3
11am Partner WOD 300 WALL Balls every 3 min perform 10 burpees as a pair
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 Skill - Muscle ups bar transitions
Ice cream makers hips to bar 20  min EMOM min 1 - assault bike min 2 - Box jumps min 3 - DB snatch min 4 - L-sit hold
Push press Find a 1RM for time 50/40 cal ski 40 hang power cleans30 jerks 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest