Tuesday, 31 July 2018

10 x 1 min rounds 
25 air squats 
max Clean and jerk 
rest 2 min after each round 

Monday, 30 July 2018

Retest 
CrossFit Totals 
Back squat 
Press 
Deadlift 
20 mins per station 
please prep before class 

Sunday, 29 July 2018


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. 

Saturday, 28 July 2018

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 am
clean grip OH squat 6 x 2  
Hang clean + F.S + jerk 
Pendlay row  5 x 3

Friday, 27 July 2018

Hotshots 19 
6 RFT 
30 squats   
19 power cleans 
7 strict pull ups 
400m run 

Thursday, 26 July 2018

Skill - muscle ups 
Banded Muscle ups 
strict dips 
or 
Banded Bar muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - shoulder taps 
min 2 - Star fish plank 
min 3 - KB golfers DL 
min 4 - weighted hollow rocks 

Wednesday, 25 July 2018

Tuesday, 24 July 2018

Fight gone bad 
Wall balls 
SDHP 
box jumps 
Push press 
row cal 

Monday, 23 July 2018

Back Squat
5 x 5 
5 rounds 
5 deadlifts @125/84
10 burpee 

Saturday, 21 July 2018

8:00 am
5 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 

Friday, 20 July 2018

Skill work 
Marco 
3 rounds 
21 pull ups 
15 HSPU 
9 thrusters 

Thursday, 19 July 2018

Skill - muscle ups 
Banded Muscle ups 
strict dips 
or 
Banded Bar muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - Caddle sticks  
min 2 - Ring Support 
min 3 - L sit hold 
min 4 - DU

Wednesday, 18 July 2018


Press 
5 x 5 
3 rounds 
5 squat cleans @80%
15 TTB 
30 box jumps 

Tuesday, 17 July 2018

1000m run 
15 power snatch 
500m run 
15 power snatch 
1000m run 
3 x 20m suitcase carry e/s 

Monday, 16 July 2018

Back squat 
5 x 5 
15 min AMRAP 
5 Strict pull ups 
10 KB swings 
100m Run 

Saturday, 14 July 2018

8:00 am
every 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 am
clean grip OH squat 8 x 1  
power clean + 2 jerk 8 x 1 
Pendlay row  5 x 5

Thursday, 12 July 2018

Fridays Plan of Action 

7-1030am  open gym
(please book in so I know numbers to expect)
Welcome to catch up WODs missed or work on movements you struggle with.


Afternoon Sessions

430, 530 and 630 pm classes

These will all be confirmed on arrival

(please book in to help with programming and don't leave it till last min please)
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 

Wednesday, 11 July 2018

Press 
5 x 5 
Not for time 
5 rounds 
Max BW.5 Front Squats
max HSPU 
rest as needed 

Tuesday, 10 July 2018

SID Qual 2 
In partners 
42 deadlift 
42 TTB 
1000m row 
30 deadlift 
30 TTB 
750m row 
18 deadlift row 
18 TTB
500m row

Remaining time 
Clean and jerk 

Monday, 9 July 2018

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 
 
21-18-15-12-9-6-3
OH Squats 
Ring dips 

WOD from crossfit.com

Saturday, 7 July 2018

8am 
5 rounds, Every 3 mins 
20 box jumps 
15 KB swings 
10 HSPU 
9am 
Team WOD 
5 pull ups 
10 STOH 
30 DU 
Surprise movement 
10am 
OHS 
5 x 3 
Hang snatch + snatch 
8 x 1 
Snatch Deadlift 
5 x 3 

Friday, 6 July 2018

jenny 
20 min AMRAP 
20 OH squats 
20 back squats 
400m run 

Thursday, 5 July 2018

Skill - muscle ups 
Kipping ring muscle up 
Kipping dip 
or 
Box transition 
Hollow pull drill 
20 min emom
min 1 - row 25s/m
min 2 - kb bottom up press 
min 3 - box jump 
min 4 - hollow rocks 

Wednesday, 4 July 2018

Press 
5 x 5 
for time 
100 thrusters 
50 cal row 
30 burpee pull ups 

Tuesday, 3 July 2018

10 min EMOM 
5 x power snatch 
In Partner 
for time 
100 Deadlift 
100 TTB 

Monday, 2 July 2018


Back Squat 
5 x 5 
for time 
500m run 
15 power clean and jerks 
500m run 
15 power clean and jerks 
500m run 

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...