Book In HERE
What a great way to start the Bank Holiday Weekend, than a Fun throwdown for all our members.
There will be a £5 entry to cover food and prizes
I will be getting some prizes for the weekend and will keep you posted as and when they come through.
I will be putting on a BD/Pup comp and a Scaled/Cat comp.
I will be posting standards over the next week, but please book in so I can see who wants to play.
8am 5 rounds, 3 min work 20/15 cal row 15 KB swings 10 HSPU 9am teams of 3 30 du 10 hang DB clean and jerk Partners hang on bar 10:00 amclean grip OH squat 6 x 2 Hang clean + F.S + jerk Pendlay row 5 x 3
8:00 am5 rounds every 3 mins,20/15 cal row 15 burpees rest remaining time 9am 60 DB STOH 60 TTB 50 DB STOH 50 TTB 40 DB STOH 40 TTB 30 DB STOH 30 TTB 20 DB STOH 20 TTB 10am OHS 6 x 2 Snatch 8 x 1 Snatch Deadlift 6 x 2
8:00 amevery 3 mins, 5 rounds 5 Def HSPU 10 TTB 100m run 9am For time teams of 3 63 db snatch 500m run 45 DB snatch 500m run 27 DB snatch 500m run 10:00 amclean grip OH squat 8 x 1 power clean + 2 jerk 8 x 1 Pendlay row 5 x 5
Skill - muscle ups Banded Muscle ups strict dips or Banded Bar muscle ups Ice cream makers 20 min EMOM min 1 - Rope climb min 2 - Ring plank min 3 - Prone rows min 4 - DB snatch min 5 - DU / triple unders
Friday we will be saying Goodbye to Coach Joe who has been with us for nearly 7 years and has coach for at least 5 of those years. He is moving to Cambridge to carry on with his Chiro career and I wish him all the best of luck. Joe has been a great friend to me and Louise along with helping me with coaching classes when needed. Leaving WOD to follow
Chloe will also be leaving us at the end of the month and although she has only been with us for a short period of time, those that know her Im sure will miss her. I hope you have learnt lots and realised theres more to life that KB swings and burpees lol. Keep up all your good work with saving our planet and Im sure you'll keep doing great things. Leaving WOD to follow
Back squat 5 x 5 21-18-15-12-9-6-3OH Squats Ring dips WOD from crossfit.com