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Showing posts from December, 2017

Xmas and New Year class updates

Skill - take you pick Ring Muscle up Bar Muscle up Pull up/CTB 20 min EMOM min 1 - Ski erg min 2 - Hollow hold  min 3 - Assault bike  min 4 - superman holdmin 5 - Rowing
During the week of Xmas the WODs will not be posted but will be made up on the day so expect the unexpected, 8am and 9am will be different WODs  

Find a 1RM Clean 20 min time Cap Jackie for time 1000m row 50 thrusters 30 pull ups 
There will be no 730 pm class this Friday
I will be posting Xmas and New Year opening times later today

- Back Squat 5 3 2 1 1 1 1 1

20 min time cap - Find a 1rm Pull up 1 1 1 1 1

10 min time cap - for time 3 rounds 10 HSPU 20 Burpee 30 Air Squats
Tomorrow will be 3 fun WODs 


Danny 20 min AMRAP 30 box jumps 20 push press 30 pull ups
Skill - take you pick Ring Muscle up Bar Muscle up Pull up/CTB 20 min EMOM min 1 - ski erg min 2 - Dball hold min 3 - ring support hold min 4 - KB cleans
Final block of strength 20 min EMOM min 1 - 5 back squats min 2 - rest min 3 - 5 strict pull ups min 4 - rest add load to back squat Metcon 15 min AMRAP 15m HS Walk 15 burpees 30 pistols
8:00 amPartner WOD 20 min AMRAP 2 bar muscle ups 4 HSPU 8 DB hang squat clean 9am team wod 10 9 8 7 6 5 4 3 2 1 KB Snatch right KB Snatch left Goblet squat max cal row 10:00 amclean grip OH squat 5 x 3 hang clean and jerk 6 x 2   clean deadlift 5 x 5
Skill - Bar Muscle ups Pull ups/CTB20 min EMOM min 1 - DU min 2 - Ring Support Holds min 3 - KB press min 4 - weighted plank
10 min EMOM Snatch DL + Snatch rest as needed 10 min EMOM clean DL + clean + Front squat 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hollow hold 1 min rest 
20 min EMOM min 1 - 5 back squats min 2 - rest min 3 - 5 strict pull ups min 4 - rest add load to back squat Partner wod for time 100 cal ski erg 100 HSPU Tabatahollow rocks 

7 Years of CFB

8am - Celebrating 7 years of CrossFit Bournemouth 
Teams of 3AMRAP 20:7 Kettlebell Swings 10/7 Calorie row 7 Burpees

Round for round