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Showing posts from 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 3snatch 5 x 3Hang Snatch 5 x 511am In partners 25 min time cap150 box jump overs 125 wall balls 100 deadlift 75 TTB
skill - ring muscle ups kipping dipstrict dips 20 min EMOM min 1 - Assault bike  min 2 - Muscle snatch min 3 - Box jump min 4 - grass hoppers 
partner WOD Barbara 5 rounds 20 Pull ups 30 push ups 40 sit ups 50 Squats rest when your partner works 
skill - HSPU or 3 rounds max strict + max kipping WOD - For time 1000m row 50 Kb swings 30 HSPU
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 
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 
skill - bar muscle ups pull ups C2B20 min EMOM min 1 - DU min 2 - chin over bar hold min 3 - HS Hold min 4 - superman hold
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
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 
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
- 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 
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 cap150 box jump overs 125 wall balls 100 deadlift 75 TTB 
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

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 
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 
9am 20 min Time CAPteams of 3 150 Cal row125 Burpees over row100 Snatch @60/4280 OH Squat 10am clean grip sotts press 5x5 clean grip oh squat 5x3clean and jerk 5 x 1hang clean 5 x 511:00 amPartner WOD 3 rounds 2 min Bike  2 min Rope climbs 2 min DU2 min TTB