Thursday, 31 May 2018


Skill - Muscle ups 
Hollow Ring muscle ups 
kipping dips 
or 
Jumping Bar muscle ups 
hollow pull drill 
20 min EMOM 
min 1 - row cals 
min 2 - Pistols 
min 3 - Shoulder taps 
min 4 - hollow hold 

Wednesday, 30 May 2018

10 min EMOM 
odd - Hang snatch + snatch 
even - 6 weighted pull ups 
3 rounds 
1 min SDHP 
1 min abmat sit ups 
1 min Push press 
1 min abmat sit ups 
1 min rest 

Tuesday, 29 May 2018

10 min EMOM 
odd - clean + f.squats + jerks 
even - 5-15 kipping TTB 
Elizabeth 
21-15-9 
Squats cleans 
ring dips 

Saturday, 26 May 2018


8:00 am
Tom And Nemo wedding WOD
In teams 
A - Max cal assault bike 
B - AMRAP 
9 deadlift 
6 hang power clean 
3 jerks 
9am 
For time 
150 cal row 
150 TTB 
150 KB Swings  
150 cal Ski erg  
10am 
Snatch bal 
8 x 1 
Hang Snatch 
6 x 2 
Snatch Deadlift 
5 x 3 

Friday, 25 May 2018

Thursday, 24 May 2018


Skill - Muscle ups 
Hollow Ring muscle ups 
kipping dips 
or 
Jumping Bar muscle ups 
hollow pull drill 
20 min EMOM 
min 1 - DU 
min 2 - chin over bar hold 
min 3 - Star fish plank 
min 4 - Ring support hold 

Wednesday, 23 May 2018




10 min EMOM 
odd - High Hang+ hang clean 
even - 5 DHSPU 
for time 
1000m row 
50 front squats 
30 ring dips 

Tuesday, 22 May 2018


10 min EMOM 
odd - 1 x Power clean + 3 Jerks 
even - 8 kipping CTB 
5 rounds 
21 Push Press  
21 SDHP 

Monday, 21 May 2018


10 min EMOM 
odd - 3 x Power Snatch 
even - 3-5 strict K2E
7 min Ladder 
3 OH squats 42/30
3 Burpees over bar 
Increase reps by 3 each round 

Saturday, 19 May 2018


8am 
5 rounds, every 3 mins 
50 DU 
10 KB snatch 
10 HSPU 
9am 
For time 
teams of 4 
in partners 
20 cal row + 20 cal bike 
20 cal Bike + 20 cal row 
30 Syncro TTB 
40 Syncro OHS 
500m Run 
10:00 am
clean grip OH squat 8 x 2
Clean &  jerk 8 x  1    
hang clean pull  5 x 3

Friday, 18 May 2018

Artie 
20 min AMRAP 
5 Pull ups 
10 push ups 
15 squats 
5 Pull ups 
10 thrusters 

Thursday, 17 May 2018


Skill - Muscle ups 
Hollow Ring muscle ups 
kipping dips 
or 
Jumping Bar muscle ups 
hollow pull drill 
20 min EMOM 
min 1 - Ski Cals  
min 2 - Superman BTH press 
min 3 - Bike cals   
min 4 - MB plank
min 5 - Row cals 

Wednesday, 16 May 2018

Those wanting to be involved in our Strength in depth team for this season please check out there website

https://strengthindepth.com

Team is made up of 7 males, 5 females
need 1 master over 35 and 1 over 40 need to be of different sex.

There is three qualifiers - individual, partner and team of 4 over three months

comp is November

if you are interested or want more info please email me martyn@crossfitbournemouth.com


10 min EMOM 
odd - 1 low Knee hang clean + 2 F.Squat
even - 5 Wall facing HSPU 
7 min AMRAP 
10 Db snatch 
20 SA OH DB lunges 

Tuesday, 15 May 2018

10 min EMOM 
odd - 3 Push Press  
even - 5 strict CTB 
10 min AMRAP 
5 STOH 
10 deadlift 
15 box jumps 

Monday, 14 May 2018


10 min EMOM 
odd - 1 Hang power snatch + 5 OHS 
even - 5 strict TTB 
for time 
400m Run 
50 KB swings 
400m Run 
50 KB swings 
400m Run 

Saturday, 12 May 2018


8am 
4 rounds, every 4 mins 
10 TTB 
15 hspu 
20/15 cal row 
25 push ups 
9am 
teams of 3 
100 Burpee Over bar  
100 Snatch  
100 Chest to Bar Pull-Ups
100 Snatch  
100 Burpee Over bar  
10am 
Snatch bal 
5 x 3 
Hang Snatch 
8 x 1 
Clean and Jerk 
6 x 2 

Friday, 11 May 2018


Nukes 
in 8 min 
1 mile run 
max deadlifts 
then, 10 min 
1 mile run 
max power cleans 
then, 12 min 
1 mile run 
max OH squats 

Thursday, 10 May 2018


Skill - Muscle ups 
Banded Ring muscle ups 
Banded dips 
or 
Banded Bar muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - box jumps  
min 2 - KB cleans 
min 3 - DB man makers 
min 4 - Ring support 

Wednesday, 9 May 2018

Clean and jerk 
Find a 1RM 

Retest time - time to see if your gymnastics have got better
Cindy 
or 
Mary 

Tuesday, 8 May 2018

We are going into a NEW Phase of training, we will be focusing more on Snatch and Clean and jerks. 
We will still be looking to improve on our basic gymnastic movements Pull ups, HSPU and TTB due to the need in most work outs.

Snatch 
Find a 1RM 
For time 
Nancy 
5 rounds 
400m Run 
15 OHS 

Saturday, 5 May 2018


8:00 am
5 rounds, every 3 min 
20/15 cal row 
20 DB snatch  
rest remaining time 
9am 
in 3s 
3 x 5 min AMRAP 
5 power cleans 
5 STOH 
3 burpees over bar 
10 am - Barbell complexes 
snatch high pull + snatch + hang snatch 
build to a heavy single  
cleans + front squat + jerk 
build to a heavy single  

Friday, 4 May 2018


Glen 
for time 
30 clean and jerks 
1 mile run 
30 strict pull ups 
1 mile run 
100 burpees 

Thursday, 3 May 2018

Skill - Muscle ups 
Banded Ring muscle ups 
Banded dips 
or 
Banded Bar muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - DU 
min 2 - Banded push ups 
min 3 - KB Leg raises 
min 4 - 5 sec single arm hang 

Wednesday, 2 May 2018


Deadlift 
Find a 1RM 
HSPU 
1 min Max effort 
for time 
64 pull ups 
8 OHS 

Tuesday, 1 May 2018


Press 
Find a 1RM 
1 min AMRAP  
TTB  
for time 
30 box jump overs 
10 dball cleans 

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...