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Showing posts from January, 2018
strength - Front squats 5 x 5 14.521 thrusters 21 burpess 18 thrusters 18 burpees 15 thrusters 15 burpees 12 thrusters 12 burpees 9 thrusters 9 burpees 6 thrusters 6 burpees 3 thrusters 2 burpees 
8am - 5 rounds Every 3 mins 20/15 cal row 10 HSPU 10 TTB 9am partner wod 20 min AMRAP 10 hang power snatch 30 du
10:00amclean grip OH squat 8 x 1 hang clean and jerk 8 x  1    clean pull  5 x 2
Skill - Ring Muscle ups Bar Muscle ups Kipping pull or dip HS walk 20 min EMOM min 1 - box jumps min 2 - HS hold min 3 - plank hold min 4 - arm haulers
Can you comment with ideas for food each week. 
Ideas so far are Latin and South African aka BBQ
Need 5 different themes 
Can you sign up here to be put into a team 
Partner WOD for time 100 cal row 100 DB Snatch   100 burpee over DB 5 rounds 10 hollow rocks 10 v up 10 vtuck 10s hold rest 1 min 
8am 20 min AMRAP 10 DB cleans 10 m DB lunge you go I go 9am 5 rounds, 1 min stations  DBall to box ?DB clean and jerk  ?row cals rest 1 min 10am Snatch Bal 6 x 2  Snatch complex snatch high pull + snatch 8 x 1 Snatch Pulls 5 x 3
Skill - ring muscle ups bar muscle ups Dip strength/kipping HS Walk 20 min EMOM min 1 - bike min 2 - Russian Swings min 3 - ski erg min 4 - SA Ring to chest hold
Compression leggings for men and woman in all different lengths, which I have been told are not see through 😀
click here for website 
They also have a great range of shorts, jumpers and other items of training gear for in the gym and for outdoor sports. 
I have managed to source us 20% off all items, if your interested in anything please send over the product number and size and I'll add to my first order. 

Happy 50th Nick
Partner WOD for time 50 syncro Air Squats 50 snatches 50 syncro burpees 50 Clean and jerks 50 syncro Air Squats
8:00 am20 min AMRAP team wod 20/15 cal row ME T2B round for round 9am - team wods 7min ladder 3 HSPU 3 KB swings3 cal ski erg > 3 reps each round 7 min ladder 3 push ups 3 SDHP 3 cal row >3 reps each round 7 min ladder 3 man makers 3 DB snatch 3 cal bike rest 2 min before rotation 11:00 amclean grip OH squat 5 x 3 hang clean and jerk 6 x 2+1    clean pull  5 x 5
We are making this years CrossFit Open more about the community with a team feel to it, more details to be confirmed next week 
Skill - Ring Muscle ups Bar Muscle ups Pull strength
HS walk drills 20 min EMOM min 1 - row cals min 2 - Pistols min 3 - Shoulder taps min 4 - L-sit hold
10 min EMOM 3 power snatch + 3 OHS 10 min EMOM 1 P.clean+h.clean+jerk 12 min AMRAP 1 snatch @80/523 clean and jerks 15 Box jumps 30/24"
Happy birthday Shan 19 rds  8 x HSPU 1 x clean 7 x deadlifts 38 min time cap 
8am team WOD 24 min EMOMmin 1  - 1 round of cindy  min 2   - 10 hang power snatch  min 3 - max cal rowmin 4 - rest 9am 90 - 75 - 60 - 45 - 30 box jump overs KB swings TTB 10am Snatch Bal + OHS 5 x (1+2) Snatch complex hang snatch + snatch 8 x 1 Snatch Pulls 5 x 2
skill - Ring muscle ups bar muscle ups kipping practice 20 min EMOM min 1 - DU min 2 - HS hold min 3 - hollow hold min 4 - Ring support hold
We start this week off slightly more chilled after the Xmas and New year break. Remember to arrive early for todays WOD to work on any mobility or movements before you test your totals

new totals

1RM clean
1RM bench
1RM OHS

5 rounds
10 hollow rocks
10 v up
10 v tuck
10s hold
rest 1 min