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Showing posts from April, 2019
8am 4 x E5MOM Acid bath min 1 - max cal min 2 - max cal min 3 - max cal bike min 4&5 rest 9am partner wod 4 rounds 100 du each 15 DB clean and jerks 20 TTB 20 min time cap 10:00 amhang high pull + power clean 6 x 1 clean + jerk 5 x 1 pendlay row 5 x 5
Ring muscle ups 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up 20 min EMOM min 1 - bike erg min 2 - DB curls min 3 - L sit hold min 4 - golfers deadlift min 5 - DB revers flys
Welcome back after a long weekend, hope everyone is recharge and ready to go 

Time to slowly get back into it after Easter Break 

Front Squat 5 x 5 @ 80% 1RM + 2.5kg 5 x E4MOMMax body weight bench Max CTB
9am start time - gym open from 830 for stretching

Murph
1 mile run 100 pull ups 200 push ups 300 squats 1 mile run 

scales  1 mile run  20 rounds Cindy  5 pull ups  10 push ups  15 squats  1 mile run 
run distance - mile - 1000m - 500m  pull ups - 100, 50 or 5,3,1  push ups -  200, 100 or knees  Squats - 300, 150 or to target 
either way lets enjoy it
Bar muscle ups 3 - Banded drill 4 - Spotted transition 5 - Volume 20 min EMOM min 1 - Bike erg min 2 - Ring rows min 3 - HS Walk / shoulder taps min 4 - Bicep curls min 5 - L sit holds
8 am
5 x E3MOM
20/15 cals row
15 Push press
rest as needed

9am
Partner WOD
15 min ladder
3, 3 SA DB OH squats
3 CTB
4, 5, 6, reps
rest 5 min
x 2

10 am

Snatch high pull + power snatch
6 x 2+2

Snatch + Hang snatch
5 x 1

Pendlay row
5 x 5
Please remember next weekend its Easter Weekend 
Friday - 8 - 9:30 open gym  9:30 - 10:30 Team WOD  Saturday - Murph  Sunday - closed  Monday - closed  Tuesday - normal hours

Forrest 3 rds 20 L pull ups 30 TTB 40 Burpees 800m run 
Bar muscle ups 3 - Banded drill 4 - Spotted transition 5 - Volume 20 min EMOMmin 1 - Bike erg min 2 - Superman hold min 3 - HS walk progression min 4 - SA Ring row hold min 5 - SS bottom up press e/s
Easter Opening Hours 

Easter Friday - 8-9:30am Open Gym 
9:30am - Team WOD 

Saturday - Murph 
1 mile Run 
100 pull ups 
200 push ups 
300 Squats 
1 mile run 

or 

1 mile run 
20 rds of cindy 
5 pull ups 
10 push ups 
15 squats 
1 mile run 

Sunday - Closed 

Monday - Closed 

May Bank holidays we are also closed 6th and 27th
24hr Tour of Britain 


As some of you may be aware, a team of us will be using the Bike ergs to cycle around Britain. The total distance for the race is 1,375.7 km (854.8mi) which works out at an average of 60km per hour dividend by 3 bikes. 
The team will be doing an hour on the bike every 4, for 24 hours, sleeping at the gym and giving up there Friday night to help raise some money for a great cause. 

The objective of the John Thornton Young Achievers Foundation is to encourage and assist young people to 'climb as high as they can dream', by providing annual scholarships and bursaries for their training and personal development in the pursuit of their ambitions.

If you could spare some cash and help us raise money that would be great, please see the link below. 

Just Giving link 

I will provide regular updates via social media.

Follow - crossfitbournemouth on instagram
Crossfit Bournemouth on Facebook

Front Squat 5 x 5 @ 80% 1RM + 2.5kg 15 min AMRAP 30 wall balls 6 DB Snatch3 min plank Extras Gymnastic 2 rounds 50 ghd sit ups 50 push up 50 TTB Engine Bike 5 rounds 2 min easy, rest 15sec 1:45 moderate, rest 30sec1:30 fast, rest 2 min Active rest move through some air squats
8am 5 x E5MOM 20/15 cal row 15 burpees 10 DB snatch rest as needed 9am Team WOD 20 min AMRAP 30 muscle ups 60  HSPU 30 Dball cleans 60 pistols10:00 amclean high pull + power clean 6 x 1 hang clean + clean + jerk 5 x 1 pendlay row 5 x 3 
Bar muscle ups 1 - Box drill 2 - Jumping drill 3 - Banded drill 4 - Spotted transition 5 - Volume 20 min EMOM min 1 - ski erg min 2 - bicep curl min 3 - bike min 4 - L sit hold min 5 - row
Snatch build to a heavy single Snatch pulls 3 x 3 @90-100% of max lift 50 C2B / Pull ups log max reps from 1st set