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Showing posts from 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
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 
Throwdown Results 

male RXFemale RXpants 1fiona 1Banners2skarlet 3luke 3alice 3phat jon 4mel 4Chris Dello 5Cheryl 5david ellis 7Nev 7neil
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 Ladder3 clean and jerks @50/354 clean and jerks @40/303 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  18-15-12-9-6-3Front squats @50/35Front squat @40/30Cal row  Cal row  
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 
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
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
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 
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
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
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
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
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 amclean grip OH squat 8 x 1   Hang clean + clean + jerk Pendlay row  5 x 5
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