Friday, 30 November 2018

Tomorrow is looking to be a great day, please bring some snacks for lunch break

Ive tried to make the WODs all inclusive and fun

The ghost 
6 rounds 
1 min row 
1 min burpee 
1 min du 
1 min rest 

Thursday, 29 November 2018

Ring muscle ups 
2 - strength 
3 - timing 
20 min EMOM 
min 1 - ski erg 
min 2 - Arm haulers 
min 3 - bike 
min 4 - hollow rocks 
min 5 - row 

Wednesday, 28 November 2018


Front Squat 
5 tempo front squats 
Oly 
hang clean +  clean  
heavy for the day 
Pendlay row 
5 x 3 

Tuesday, 27 November 2018

🎄🎅 Saturdays Christmas Social 🎅🎄
Will be at Aruba from 8pm, we have a seated area for everyone coming. 

Be nice to get everyone there at the same time so we can all catch up
and have a drink together.


Skill - HSPU 
Progressions
3 rounds 
E5MOM 
20/15 cal row 
8 DHSPU 
max burpees 
rest 2 mins 

Monday, 26 November 2018

Christmas Throwdown

This years Christmas social is looking to be a great day all round, sorry to those that can't make it this year.

For those that don't know the structure of our in house throwdowns please session below 


9am arrival 

915am brief 

930am WOD 1 - you will get enough time to warm up if you show up at 9 
 
11am Kids class and break for adults 

12 pm WOD 2 

130 pm ish WOD 3 

finish at 3 pm with a little social drink and catch up 

- times may change depending on numbers, but please book on to help with planning 

- THERE MIGHT BE A LITTLE CHANGE OF FORMAT 


- Power snatch 
build to a heavy 3 reps T&G

- 3 rounds 
12 power snatch 
30 shoulder taps 
12 power snatch 
30 shoulder taps 
12 power snatch 
rest 3 mins

Saturday, 24 November 2018

8am 
in partners 
150 sit ups 
100 hspu 
150 ttb 
100 ring dips 

Friday, 23 November 2018

The gym will be closed from 9am tomorrow for the final day of BWL level 2 

There will be a class from 8-9, sorry for effecting your training

Hammer 
5 rounds 
5 power cleans 
10 front squats 
5 jerks 
20 pull ups 
rest 90 sec between each round 

Thursday, 22 November 2018

Skill - Ring Muscle ups

2 - strength
3 - timing drills

20 min EMOM

min 1 - Seated DB shoulder press
min 2 - Tempo ring rows
min 3 - Banded push ups
min 4 - Bent over KB rows

Wednesday, 21 November 2018

6 rounds

E5MOM

20/15 cal row
20 m DB Lunge
20 TTB

rest remaining time

Tuesday, 20 November 2018

Strength - OH Squat
heavy 
OLY 
Snatch high pull + hang snatch 
8 x 1 
Skill - Snatch Jerk  
3 x 1 

Monday, 19 November 2018

Final chance to book in for Xmas social as venue will be booked today

5 min Amrap 
10 cleans
10 strict def HSPU 
rest 5 mins 
5 min Amrap 
10 cleans 
10 strict HSPU 
rest 5 mins 
5 min Amrap 
10 cleans 
10 HSPU 

Saturday, 17 November 2018

8am 
Every 3 mins 
20/15 cal row 
20 Med ball cleans 
rest as needed 
9am 
In partners 
3 rounds 
40 KB snatch left hand 
40 TTB 
40 KB snatch right hand 
40 TTB 
10am Oly class 
Snatch zotts press 
6 x 2 
Snatch 
8 x 1 
Banded snatch pulls 
6 x 2 

Friday, 16 November 2018

Capoot
for time 
100 push ups 
500m run 
75 push ups 
1000m run 
50 push ups 
1500 m run 
25 push ups 
2000m run 

Thursday, 15 November 2018

Skill - ring muscle ups 
Focus 
strength and timing 
20 min EMOM 
min 1 - KB Bottom up press 
min 2 - Ring Plank  
min 3 - superman hold 
min 4 - DU

Wednesday, 14 November 2018

Please Remember to book into the Christmas social on the 1st December

The day time throwdown is for everyone and a great way to test your fitness

The evening is also for everyone but I need final numbers by end of this week

please book in via the booking system

Strength 
Front Squat 
5 tempo front squats (4 - 0 - 3) 
Oly 
high hang clean + hand clean  
heavy for the day

Push Jerk 
build to a heavy 3 

Tuesday, 13 November 2018

Remberence WOD 
18 min AMRAP
11 hang power snatch 
11 burpees 
11 thrusters 
11 pull ups 
at 11min rest in silence 

Monday, 12 November 2018

My Birthday WOD has been made by Pants, a former coach and good friend of mine 

Enjoy and see you in the gym

Birthday WOD  
Cash in - 800 m run / row 
7 rounds 
11 bear complex 
12 burpee DB box step overs 
34 plate jumps  
cash out - 800 m run/row 

Saturday, 10 November 2018

8am

Simple chipper to keep you moving 
3 min row cals 
3 min max MB cleans 
3 min max cal Ski erg 
3 min max Devil presses 
3 min max cal assault bike 
3 min max TTB 

Friday, 9 November 2018

A Reminder that the gym will only be open for 8am Saturday due to British Weightlifting Level 2 

We also have several teams heading over to CrossFit Poole Sunday to compete if you fancy heading over to cheer them on.

Jennifer 
26 min AMRAP 
10 pull ups 
15 KB swings 
20 box jumps 

Thursday, 8 November 2018

Skill - Muscle ups 
week 1 - ring muscle ups 
20 min EMOM 
min 1 - row cals 
min 2 - strict K2E 
min 3 - seated press 
min 4 - side plank 

Wednesday, 7 November 2018

In Partners
2 rounds each 

Partner 1 
7 min window 
12 Clean and jerks (must be unbroken)
10 clean and jerks 
8 clean and jerks 
6 clean and jerks (80% 1RM) 
Partner 2 goes after 

Tuesday, 6 November 2018

Strength - OH Squat
heavy 
OLY 
High hang snatch + hang snatch 
8 x 1 
Skill - Snatch Jerk  
3 x 1 

Monday, 5 November 2018

3 rounds
3 min AMRAP 
21 cal Assault bike 
15 burpees over DB 
max DB Snatch 
rest 3 min
3 min AMRAP 
21 cal Ski erg 
15 burpees over DB 
max DB Snatch 
rest 3 min
score total amount of DB snatch 

Saturday, 3 November 2018

8am 
5 rounds 
20 cal row 
20 meter DB lunges 
9am 
80 sit ups 
40 DB snatch 
20 HSPU
rest 5 mins 
20 hspu 
40 DB snatch 
80 sit ups 
10am 
Snatch balance 
8 x 1 
hang snatch + OH squats  
6 x 1 
Snatch Deadlift 
5 x 3 

Friday, 2 November 2018

Partner Bull 
200 du 
50 OH squats 
50 pull ups 
1 mile run 

Thursday, 1 November 2018

Image result for Crossfit Christmas

Please see below sign up links for December 1st 

Sign up here for Christmas throwdown

Sign up here for Christmas social 

Skill - Bar muscle ups 
complex work 
Last week
20 min EMOM 
min 1 - High Box jump 
min 2 - DB man makers 
min 3 - Ring kips 
min 4 - toes to KB 

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...