Saturday, 23 December 2017


8am 
Santas Xmas Warm Up  
9am 
Santas Helpers 
10am 
Snatch Balance 5 x 3 
hang snatch 8 x 2 
Snatch pulls 6 x 2 

Thursday, 21 December 2017


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 hold
min 5 - Rowing 

Wednesday, 20 December 2017


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 

Tuesday, 19 December 2017


Find a 1RM 
Snatch 
20 min time Cap 
JT 
21 - 15 - 9 
HSPU 
Ring Dips 
push ups 

Monday, 18 December 2017

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 

Friday, 15 December 2017


Tomorrow will be 3 fun WODs 



Danny 
20 min AMRAP 
30 box jumps 
20 push press 
30 pull ups 

Thursday, 14 December 2017


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 

Wednesday, 13 December 2017


10 min EMOM 
Snatch high pull + hang snatch 
Amanda 
9 7 5 
Muscle ups 
Snatch 
3 min plank hold 

Tuesday, 12 December 2017


10 min EMOM 
hang power clean + clean 
Elizabeth 
21 15 9 
Power cleans 
ring dips 
Tabata 
hollow rocks 

Monday, 11 December 2017




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 

Saturday, 9 December 2017


8:00 am
Partner 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 am
clean grip OH squat 5 x 3 
hang clean and jerk 6 x 2   
clean deadlift 5 x 5 

Friday, 8 December 2017

Victoria 
5 rounds 
10 Thrusters 
14 box jump @24/20
12 SDHP
12 Burpees  
27 KB Swings

Thursday, 7 December 2017


Skill - Bar Muscle ups 
Pull ups/CTB
20 min EMOM 
min 1 - DU 
min 2 - Ring Support Holds 
min 3 - KB press 
min 4 - weighted plank 

Wednesday, 6 December 2017


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 

Tuesday, 5 December 2017


Skill - TTB 
Muscle ups 
Open WOD 14.4
14 min AMRAP  
60 cal row 
50 TTB 
40 wall balls 
30 Cleans 
20 muscle ups 


Monday, 4 December 2017



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 
Tabata
hollow rocks 

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Saturday, 2 December 2017

7 Years of CFB




8am - Celebrating 7 years of CrossFit Bournemouth 

Teams of 3
AMRAP 20:
7 Kettlebell Swings 
10/7 Calorie row 
7 Burpees


Round for round

Friday, 1 December 2017


Maupin 
4 rounds 
800m run /1000m row  
49 push ups 
49 sit ups 
49 squat

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