Wednesday, 31 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 

Tuesday, 30 May 2017


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 

Friday, 26 May 2017


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 

Thursday, 25 May 2017

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 

Wednesday, 24 May 2017


Push press 
5 x 5 @80%
for time 
21-159
DB snatch 
ring dips 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 








Tuesday, 23 May 2017


10 min window  
Find a 1RM Power clean 
event 6 
for time 
30/25cal bike 
20 burpee box jump overs 
10 cleans 

Monday, 22 May 2017

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 


Saturday, 20 May 2017


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 

Friday, 19 May 2017

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 

Thursday, 18 May 2017


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 

Wednesday, 17 May 2017


Push press 
3 x 10 @70%
DB Fran 
Partner WOD 
42-30-18 
DB Thrusters 
Pull ups 

Tuesday, 16 May 2017

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 

Monday, 15 May 2017


Back Squat 
3 x 10 reps @70%
for time 
50 Cal bike 
40 deadlift 
30 dips 
20 cleans 
10 jerks 

Saturday, 13 May 2017


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 3
hang clean 5 x 3
11am 
20 min AMRAP 
Partner wod 
100 squats 
14 muscle ups 
20 hang power cleans 

Friday, 12 May 2017


Pike 
5 rounds 
20 thrusters 
10 strict dips 
20 push ups 
10 Strict HSPU 
30 mountain climbers 

Thursday, 11 May 2017

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

Wednesday, 10 May 2017


Push press 
3 x 10 @65%
5 rounds 
5 Hang Snatch 
5 OHS 
50 Double unders 

Tuesday, 9 May 2017

Lynne 
5 rounds 
BW bench max effort 
Pull ups max effort 

Monday, 8 May 2017

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 

Saturday, 6 May 2017


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 

Friday, 5 May 2017

Red tshirt Friday

Bradshaw
10 rounds  
3 HSPU 
6 Deadlift  
12 pull ups 
24 double unders 

Thursday, 4 May 2017

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 

Wednesday, 3 May 2017


Push press 
Find a 1RM 
for time 
50/40 cal ski 
40 hang power cleans
30 jerks 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Tuesday, 2 May 2017

Testing Day

Back Squat 
Find a 1RM 
Angie 
100 Pull ups 
100 push ups 
100 sit ups 
100 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...