Friday, 31 August 2018

Build to a heavy 
5 RM Deadlift 
Donny 
21 - 15 - 9 - 9 - 15 - 21 
Deadlift 
Burpee 

Thursday, 30 August 2018

Skill - Muscle ups 
Spotted Ring muscle ups 
or 
Banded Bar muscle ups 
3 rounds 
1 min Wall Ball 
1 min Power clean 
1 min Box jump over 
1 min Bar muscle ups 
1 min rest 
clean increases each round 

Wednesday, 29 August 2018

Tomorrow will be a WOD and some muscle up work, due to Bank holiday Monday

10 min EMOM 
5 power snatch
- increase weight from last time 
5 rounds, 3 min AMRAP 
3 Power snatch 
6 push ups 
9 Air Squats 
rest 1 min

Score is reps per round 

Tuesday, 28 August 2018

Time to go long

Welcome back after a long weekend and lets get started with a bang. 


Eva 
5 rounds 
800m run 
30 KB swings 
30 Pull up 

Sunday, 26 August 2018

Bank Holiday

Due to Bank Holiday all classes are cancelled

Enjoy your long weekend and see you all Tuesday
Throwdown Results 

male RXFemale RX
pants 1fiona 1
Banners2skarlet 3
luke 3alice 3
phat jon 4mel 4
Chris Dello 5Cheryl 5
david ellis 7
Nev 7
neil 8
Adam8
tom 9
Ian 10
Matt10

male Scaled Female Scaled 
rob burns 1hayley p1
jeff 2Rosie 2
Ant 3nia 3
James Hirst 2 wods hayley t4
alan turner didn’t show kristina 5
ryan Injured maddy 6
sam curtis 8
caroline 8
claire 9
alice p10
helen 11
jenna 11


Saturday, 25 August 2018

In House Throwdown 


Ladies Scaled you will be going 1st
Mens Scaled Second
Ladies RX
Male RX

RX 
Scale 
WOD 1 WOD 1 
7 min Ladder7 min Ladder
3 clean and jerks @50/354 clean and jerks @40/30
3 T2B 4 K2C 
increase by 3 reps increase by 3 reps 
WOD 2 WOD 2 
Max clean Max clean 
WOD 3 WOD 3 
21-18-15-12-9-6-3  18-15-12-9-6-3
Front squats @50/35Front squat @40/30
Cal row  Cal row  

Friday, 24 August 2018

This WOD shouldn't affect tomorrows Throwdown but if your feeling broken
take the day off as tomorrow will be a long day of WODs

Zimmerman 
25 min AMRAP 
11 chest to bar 
2 deadlifts 
10 HSPU 

Thursday, 23 August 2018

Skill - Muscle up 
Kipping ring muscle ups 
Kipping dips 
or 
Hollow banded pulls 
support drill 
20 min EMOM 
min 1 - Bike  
min 2 - weighted flutters 
min 3 - Devils press 
min 4 - Wall walks 
min 5 - Golfers deadlift 

Wednesday, 22 August 2018

Saturday Throwdown 

Please book on and email me RX or Scaled  

3 WODS 
Starts 9am 
Break 11-12 
Finish 3 pm 

If weather is nice we will BBQ after Throwdown 


10 min EMOM 
5 power clean and jerks 
10 min AMRAP 
5 HSPU 
10 deadlift 
15 Box jumps @24/20

Tuesday, 21 August 2018

Skill Focus - butterfly/pull ups 
Strength - Thrusters 
find a 5rm 
Fran 
21 - 15 - 9 
Thrusters 
Pull ups 

Monday, 20 August 2018

Please book on for this Saturdays In House Throwdown 

Please email me Rx or Scaled so I can build heats for Saturday

Oly - complex 
snatch high pull 
snatch 
OH Squat 
The Ghost 
6 rounds 
1 min row 
1 min Burpees  
1 min DU 
1 min rest 

Saturday, 18 August 2018

8am
Partner WOD 
400m Run 
DB man makers 
9am 
team WOD 
AMRAP 
160 cal row 
80 cleans 
80 HSPU 
 
10am 
OHS 
8 x 1 
hang snatch + snatch 
8 x 1 
Snatch Deadlift 
5 x 3 

Friday, 17 August 2018

Paul 
5 rounds 
50 DU 
35 Knee to elbow 
20 DB OH lunges 

Thursday, 16 August 2018

Skill - Muscle up 
Kipping ring muscle ups 
Kipping dips 
or 
Hollow banded pulls 
support drill 
20 min EMOM 
min 1 - box jumps 
min 2 - banded push ups 
min 3 - Box ring rows 
min 4 - L-sit holds

Wednesday, 15 August 2018

OLY - 10 min EMOM 
5 power snatch
- no missed lifts 
WOD - 5 min AMRAP 
5 DB Snatch RH 
5 DB Snatch LH 
10 TTB 
rest 1 min 
5 min AMRAP 
5 DB OH squat RH 
5 DB OH squat LH 
10 TTB 

Tuesday, 14 August 2018

Cash in - 20/15 cal row 
5 rounds 
10 deadlifts 
10 burpees 
Cash out - 20/15 cal row 
3 x max effort L-sit hold 

Monday, 13 August 2018

Due to a high amount of members new to CrossFit benchmarks or not having an up to date SugarWOD for benchmarks. I am looking to program 1 a week to update your SugarWOD accounts, so please start using to allow me to see what as a gym we are weak in. 

I will be programming either on a Monday or Tuesday so if you wanna retest or set your bench marks please keep these days free

Oly - power clean 
hang clean 
jerk 
Angie - 
100 pull ups 
100 push ups 
100 sit ups 
100 squats 

Saturday, 11 August 2018

8am 
20 min AMRAP 
team wod 
20/15 cal row 
ME Bar MU  
rest as needed 
9am 
team wod 
300 wall balls 
150 box jump overs 
90 Snatches  
10:00 am
clean grip OH squat 8 x 1   
Hang clean + clean + jerk 
Pendlay row  5 x 5

Friday, 10 August 2018

Falkel 
25 min AMRAP 
8 HSPU 
8 box jumps @30/24
1 rope climb 

Thursday, 9 August 2018

Skill - Muscle up 
Kipping ring muscle ups 
Kipping dips 
or 
Hollow banded pulls 
support drill 
20 min EMOM 
min 1 - ring support 
min 2 - chin over bar hold 
min 3 - DB OHS 
min 4 - KB hollow rocks 

Survey Results - 10th Aug 2020

  Quick review of survey sent out the other week.   Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...