Saturday, 30 September 2017

5 rounds 
every 3 mins 
20 cal row 
15 burpees 
10 TTB 
rest remaining time 
9am - teams of 3
 30-24-18-12-6 reps 
bar muscle ups 
DB snatch 
New phase 
clean grip OH squat 5 x 3 
hang clean and jerk 5 x 3 
clean deadlift 5 x 3 

Friday, 29 September 2017

We are please to confirm we are now a British Weight Lifting Endorsed Gym, this means we will be offering various levels of qualifications for all those interested. 

This also means in due time all coaches will be of a CrossFit and British weightlifting standard to help provide you with the best coaching 


Strength - 10 mins 
build to a heavy thruster 
HEAVY 17.5
Partner WOD 
20 rounds:
9 thrusters
35 double-unders

Thursday, 28 September 2017

Skill - Ring muscle ups 
dip strength 
Engine - 20 min EMOM 
min 1 - row cals 
min 2 - ring lower 
min 3 - KB golfers deadlift  
min 4 - plank hold 

Wednesday, 27 September 2017

time to retest

20 min AMRAP 
5 pull ups 
10 push ups 
15 squats

20 min AMRAP 
10 pistols 
15 pull ups 

Tuesday, 26 September 2017

login your scores

Step 1 - Download MYWOD onto your phone

Step 2 - Click on the +

Step 3 - Click on NEW FEED

Step 4 - Type in Crossfit Bournemouth

Step 5 - click on Save

Step 6 - You'll see CrossFit Bournemouth in the feeds section and click on it

Step 7 - Click on the WOD you wish to add a score to

Step 8 - Click on Add to Completed WODs

Step 9 - Edit the workout with your scale and score 

Build to a heavy 
Power clean 
7 min AMRAP 
10 Hang power clean 
10 burpees 

Monday, 25 September 2017

Sonny Webster is back

I am pleased to confirm Sonny Webster will be returning to us for another Weightlifting Seminar for all abilities. 

Sonny will be running a day seminar this time from 10 - 5 pm on Saturday 11th November 

structure will be as follows 

An 1.5 hour session on mobility for weightlifting; beginning with stretching before progressing into some of the key exercises Sonny uses to improve his mobility for weightlifting. This is also a great warm up for the later sessions; 

A 1.5 hour olympic weightlifting session breaking down the technique for snatch and clean and jerk; 
Informal talk and Q&A where Sonny will talk about his experiences, nutrition, programming and psychology of weightlifting; 

A 45 minute demonstration where Sonny will perform both snatch and clean and jerk variations during this time he will also talk over use of equipment and his 'pre-lift process';

The final session is a 1.5 hour olympic weightlifting 'max out' session to put into practice what has been learnt in the earlier sessions. During this session Sonny is to work a little more individually with participants and do some video analysis so that you each have individualised feedback to take away from the day.

 The seminar is suitable for all standards of lifters and Sonny will ensure that attendees are able to work at their own pace and ask questions at all stages of the day. There are normally two scheduled breaks during the day where you will have time to snack and to grab lunch, however I suggest that you bring your own so that not too much time is wasted. 

Seminar Costs - £110 

Time to retest or set your new total lifts. 

Make sure you spend time focusing on ankles, hips and shoulders as these are your main moving joints  

CrossFit Totals 
1RM Back Squat 
1RM Press 
1RM deadlift 

Saturday, 23 September 2017

team series twist 
for time 
200 cal row 
200 TTB 
In threes  
Hang clean and jerks 
10:00 am
sotts press 5 x 5 
snatch + 2 ohs 8 x 3 
hang snatch 5 x 5 

Friday, 22 September 2017

4 rounds 
OH walking lunge 20/15kg 
30 box jumps 24/20
20 wall balls 
10 HSPU 

Thursday, 21 September 2017

Skill - Bar muscle ups 
Hips to bar 
Strict CTB 
20 min EMOM 
min 1 - Assault bike 
min 2 - Chin over bar hold 
min 3 - DB man makers 
min 4 - HS hold 

Wednesday, 20 September 2017

Sorry for not posting thought I had but couldn't post as I was out running before I noticed 

team WOD 
4 rounds 
25/20 cal row 
25 KB swings  24/16 
50 Air Squats 
Waterfall affect

Tuesday, 19 September 2017

20 min EMOM 
min 1 - 3 - 5 hang cleans 
min 2 - DB row 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 

Monday, 18 September 2017

This week we back off volume ready for testing next week

Deload weeks are great for working on movements, letting bodies rest, prevent you from getting sick and most of all injured. 

If you have any niggles speak to your coach who will be able to show you some mobility or strengthening drills for you to work on
Max rep BW bench press 
Max rep pull ups 
rest as needed 

Saturday, 16 September 2017

partner wod 
27 21 18 15 12 9 6 3 
Row cals 
partner hang 
9:00 am
team wod 
50 DB snatch 
25 TTB 
50 Box Jumps 
25 K2E
50 DB clean and jerk 
25 Burpees 
50 DB clusters 
clean grip sotts press 5x5 
clean and jerk 8 x 1
hang clean + pause squat 5 x 5

Friday, 15 September 2017

Thursday, 14 September 2017

Skill - Ring muscle ups 
rings to chest 
20 min EMOM 
min 1 - Ski erg 
min 2 - Single leg Squats 
min 3 - Hanging L-sit hold 
min 4 - Banded rows 

Wednesday, 13 September 2017

late post

Find a 20 RM
Back Squat 
7 min AMRAP 
10 SDHP 
5 Box Jumps 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 

Tuesday, 12 September 2017

Skill - Bar Muscle ups 
and TTB 
For time 
1000 m Row 
50 seated Wall balls 
40 KB swings 
30 bupees 
20 TTB 
10 Bar Muscle ups 

Monday, 11 September 2017

Due to the 11am class being quiet I have decided to change Saturdays class times from this week forward.

I will still maintain three different work outs, with a bias towards either strength, gymnastics or endurance so you can pick what you prefer.

As always I try to provide a service thats pleases everyone

In Partners 
30 x Snatch 
rest whilst Partner goes 
Sit ups 
rest whilst Partner goes 
30 x Clean and jerk 

Sunday, 10 September 2017

With the gym move done and life starting to settle down again, I am now available to offer individual programming again. 

It can be to focus on anything you want, which will be designed to run along side the normal class work out. 

The goal of these programs is to give you some simple structure to follow which has progression and a specific goal in mind. 

Saturday, 9 September 2017

teams of 3 
150 cal row 
150 DB snatch 
150 Box jumps 
150 HSPU 
Power snatch + snatch balance 5 x 5  
snatch 8 x 1 
Hang Snatch 5 x 5
in teams for reps 
3 rounds 
2 min Assault bike 
2 min TTB
2 min dball clean 

Friday, 8 September 2017

3 rounds 
4 jerks 
5 front squats 
6 power cleans 
40 pull ups 
50 push ups 
60 sit ups 
rest 3 mins after each round 

Thursday, 7 September 2017

Skill - Pull ups 
Kipping or butterfly 
20 min EMOM
min 1 - Ski erg 
min 2 - Hollow hold  
min 3 - Assault bike  
min 4 - superman hold
min 5 - Rowing 

Wednesday, 6 September 2017

Skill - Ring muscle ups 
For time 
10  muscle ups 
20 HSPU 
30 KB Snatch 
50 Pistols 
5 Muscle ups 
10 HSPU 
20 KB snatch 
30 pistols 

Tuesday, 5 September 2017

Team WOD 
For time 
5 rounds each 
250 m Row
25 push 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 

Monday, 4 September 2017

Find a 20 RM 
Power clean 
WOD - Partner DT 
20 min AMRAP 
12 deadlifts 
9 hang power cleans 
6 push jerks 

Saturday, 2 September 2017

9am for time 
150 SDHP 
150 burpee box jumps 
120 SDHP 
120 burpee box jumps 
90 SDHP 
90 burpee box jumps 
clean grip sotts press 5x5 
clean grip oh squat 5x3
clean and jerk 5 x 3 
hang clean 5 x 3
20 min AMRAP 
Partner wod 
50 squats 
7 muscle ups 
10 hang power cleans 

Friday, 1 September 2017

Hero Friday 
Hamilton twist  
3 RFT 
Row 1000m 
50 push ups 
Run 1000m 
50 TTB 

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...