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Showing posts from June, 2017

happy birthday Jim bob

27 min time Cap 
7min time cap  find a 3RM power snatch 
Remaining time AMRAP 29 squats  20 push ups  17 deadlifts @snatch weight 

Good luck Katy

Due to coach Alex getting married we will only be running the two morning classes.
These will both be open to everyone 
I will change tomorrows rest day to a WOD
SID Qualifier for time 21 - 15 - 9 GTOH burpees over bar or for time 21 - 15 - 9 DB Snatch DB facing Burpees 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest 

No classes Wednesday Evening

Due to Coach Alex getting married on Wednesday there will be no coaches available to coach classes in the evening.

I will make Thursday a normal WOD day to make up for the no classes.

There will be classes in the morning so if you wanna come see Alex before he gets married and WOD with him I'll be making him a wedding day WOD so all welcome.


9am ?10am Snatch sotts press 5 x 5 Snatch balance 5 x 5snatch 5 x 3Hang Snatch 5 x 311am Partner WOD For Time:50 Cal Row50 Box Jump Overs (24/20")50 Power Snatch 50 TTB50 Power Snatch 50 Box Jumps (24/20")50 Cal Row

Red t-shirt Friday

If the weather is nice Saturday we will be heading out again for the 9am class, so if your coming please arrive before 8:50 again so we can leave and make it back for 10am Oly


Sean 10 rounds 11 CTB 22 Front Squats @75/55
Pick a pull movement  Ring muscle ups kipping/butterfly C2B Strict pull ups 20 min EMOM min 1 - triple unders min 2 - HS Holds min 3 - turkish get ups min 4 - DB press
Partners 3 rounds 2 min Max DB clean 2 min Max ski cals 2 min Max DB farmers carry 2 min Max Cal bike 2 min rest 
This week we will be programming slightly different with a little more skill focused I hope you enjoy the change

Strength - 20 mins time CAP 3RM cluster Wod - Heavy FRAN 15 12 9 Thrusters CTB5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest
9am Be at the box for 8:50gym will be closed till 9:50if your late you miss out 10am clean grip sotts press 5x5 clean grip oh squat 5x5 clean and jerk 5 x 3hang clean 5 x 310am in teams for reps 3 rounds 2 min Assault bike 2 min rope climbs 2 min dball clean
Been speaking to a lot of people recently about what is your "Why",

Heres some general questions for you to ask yourself, if you wanna send me answers do so  
What made you start CrossFit?  What made you join CrossFit after your taster session? Have your goals changed since being a member and what are they now? Whats your strength and weakness within wods ?
Skill - Bar Muscle ups 20 min EMOM min 1 - Bike min 2 - KB swings min 3 - bent knee lever hold min 4 - Superman hold
Mary 20 min AMRAP 5 HSPU 10 pstols 15 pull ups or Cindy 20 min AMRAP 5 pull ups 10 push ups 15 squats 
Front Squat Find a 20RM  SID Qual  1
for time 21 - 15 - 9 GTOH burpees over bar 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest 

9am - 30 min AMRAP partner wod 5 CTB10 push up 15 Squats partner runs 400m 10am Snatch sotts press 5 x 5 Snatch balance 5 x 3snatch 5 x 1Hang Snatch 5 x 511am 20 min time cap 2000m row 100 STOH 75 deadlift 50 bar facing burpees 20 muscle ups
Pick a pull movement  Ring muscle ups kipping/butterfly C2B Strict pull ups 5 min EMOM 3-5 reps of movement 20 min EMOM min 1 - row cals min 2 - thrusters  min 3 - burpees min 4 - superman hold
Greg Glassman once said "Once you have mastered a skill, start all over again and relearn the movement". When looking at any gymnastic skill we need to back to basics to move forward, if we keep practicing bad movement we will never progress.  


Skill -  HSPU 
Box and wall facing HSPU drills


WOD - For time 100 DU 30 KB Alt Cleans 30 HSPU 100 DU 20 KB Alt Cleans 20 HSPU 100 DU 10 KB Alt Cleans 10 HSPU 
Back Squat find a 5RM Jackie for time 1000m Row 50 thrusters 30 pull ups 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hold 1 min rest
teams of 3 125 CTB 100 TTB 100 OH Squat ?whilst team mate holds Top of Deadlift 10am clean grip sotts press 5x5 clean grip oh squat 5x5 clean and jerk 5 x 3hang clean 5 x 311am For time:40 DB thrusters40  sync burpees to 6" target 30 DB thrusters30 sync burpees to 6' target