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Showing posts from July, 2018
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
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 
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
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
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
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
SID Qual 2 In partners 42 deadlift 42 TTB 1000m row 30 deadlift 30 TTB 750m row 18 deadlift row 18 TTB500m row

Remaining time Clean and jerk
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
8am5 rounds, Every 3 mins 20 box jumps 15 KB swings 10 HSPU 9amTeam 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
Skill - muscle ups Kipping ring muscle up Kipping dip or Box transition Hollow pull drill 20 min emommin 1 - row 25s/mmin 2 - kb bottom up press min 3 - box jump min 4 - hollow rocks