Monday, 31 July 2017


Skill - TTB 
WOD - 5 rounds 
10 DB snatch 
20 TTB 
50 DU 

Saturday, 29 July 2017

9am 
teams 3 
30 min AMRAP 
500m Row 
50 du 
500m Ski erg  
10am 
Snatch sotts press 5 x 5 
Snatch balance 5 x 3
snatch 5 x 3
Hang Snatch 5 x 5
11am In partners 
25 min time cap
150 box jump overs 
125 wall balls 
100 deadlift 
75 TTB 

Friday, 28 July 2017


Kutschbach 
7 rounds 
11 back squats 85/55
10 jerks 60/40

Thursday, 27 July 2017

skill - ring muscle ups 
kipping dip
strict dips 
20 min EMOM 
min 1 - Assault bike  
min 2 - Muscle snatch 
min 3 - Box jump 
min 4 - grass hoppers 

Wednesday, 26 July 2017


partner WOD 
Barbara 
5 rounds 
20 Pull ups 
30 push ups 
40 sit ups 
50 Squats 
rest when your partner works 

Tuesday, 25 July 2017


skill - HSPU 
or 
3 rounds 
max strict + max kipping 
WOD - For time 
1000m row 
50 Kb swings 
30 HSPU 

Monday, 24 July 2017


The gym will be closed between 845am - 915am due to meeting builders at old gym


15 min complex 
Power snatch, hang snatch, snatch 
20 min EMOM 
odd - OHS 
even - TTB 

Friday, 21 July 2017

Due to wild west this weekend there will be no 11am class saturday

hammer 
5 rounds 
5 power cleans 
10 front squats 
5 jerks 
20 pull ups 

Thursday, 20 July 2017


skill - 
bar muscle ups 
pull ups 
C2B
20 min EMOM 
min 1 - DU 
min 2 - chin over bar hold 
min 3 - HS Hold 
min 4 - superman hold 

Wednesday, 19 July 2017


5 rounds 
every 3 mins 
20 cal row 
15 burpees 
rest remaining time 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Tuesday, 18 July 2017


Bar complex 
Hang power+clean+f.squat
20 min EMOM 
odd - Front Squats 
even - HSPU 

Monday, 17 July 2017

Please enter the new gym via the front door, the gym is still under work but I hope you enjoy

In teams 

3 rounds 
30 /20 cal bike 
30 KB snatch 
30 Pull ups 

Friday, 14 July 2017

Last day tomorrow

Meet at the gym for latest 8:50 for one last fun WOD

If you have any items in the changing room please come collect

Bring on the last day before the big move

Red t-shirt Friday


Wilmot 
6 rounds 
50 Air Squats 
25 ring dips 

Thursday, 13 July 2017


Skill - Pick a movement 
Ring muscle ups 
Dips 
strict pull ups 
WOD - 20 min EMOM 
min 1 - Bike 
min 2 - Dball Hold 
min 3 - Ring Dip Holds 
min 4 - Plank 

Wednesday, 12 July 2017


- Build to a heavy 
turkish get up both arms 
- WOD - for time 
25 - 20 - 15 - 10 - 5 
Strict HSPU 
50 - 40 - 30 - 20 - 10 
DU 

Tuesday, 11 July 2017


build to a heavy 
power snatch 
20 min EMOM 
odd - 3 power snatch @80%
even - bupees over bar 

Monday, 10 July 2017


New gym update, flooring has started to go down in changing rooms and on gym floor. 
Water going live today in showers and toilets along with more signage. 

GETTING CLOSE PEOPLE 

Cant wait for you all to see it

In partners 
25 min time cap
150 box jump overs 
125 wall balls 
100 deadlift 
75 TTB 

Friday, 7 July 2017

Image result for attention

With the new gym so close to being open and ready for business please keep an eye out for any news via social media or website

Twitter - @Crossfitbmouth
Instagram - @cfbournemouth
Facebook page - Crossfit Bournemouth

I am pushing for us to be ready by the start of next week at some point so class time table will be changing.

Monday to Friday

7-8am - potentially earlier just waiting on planning

8-930 - open gym

930-1030am as requested

there will be some open gym time between 1030 - 4pm but will be confirmed once old unit has been closed down. Evening classes will start 30 mins later than current time table to allow for traffic and new location

4:30-5:30
5:30-6:30
6:30-7:30
7:30-8:30

Please feedback via email if you have any questions - martyn@crossfitbournemouth.com


Daniel 
for time 
50 Pull up
400m run 
21 thrusters 
800m run 
21 thrusters 
400m run 
50 pull ups 

Thursday, 6 July 2017


skill - pick a movement 
Bar muscle ups 
CTB 
Pull ups 
20 min EMOM 
min 1 - Ski erg 
min 2 - KB Snatch 
min 3 - Lsit hold 
min 4 - arm haulers 

Wednesday, 5 July 2017


3 rounds 
10 TTB 
5 Dball over shoulder 
10 Front squats 
20 DB snatch
30 box jump overs 
rest 1 min 

Tuesday, 4 July 2017


build to a heavy 
Power clean 
20 min EMOM 
odd - 3 Power cleans 
even - unbroken du 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Monday, 3 July 2017


20 min AMRAP 
teams of 3 

5 CTB  
10 HSPU
20 Air squats   
whilst 1 person does 
Max Cals Assault bike 

Saturday, 1 July 2017


9am 
20 min Time CAP
teams of 3 
150 Cal row
125 Burpees over row
100 Snatch @60/42
80 OH Squat 
10am 
clean grip sotts press 5x5 
clean grip oh squat 5x3
clean and jerk 5 x 1
hang clean 5 x 5
11:00 am
Partner WOD 
3 rounds 
2 min Bike  
2 min Rope climbs 
2 min DU
2 min TTB

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